Nuts & seeds

Pumpkin and squash seed kernels (dried) Nutrition Facts

USDA description: Seeds, pumpkin and squash seed kernels, dried

Per 100 g, Pumpkin and squash seed kernels (dried) provides 559 calories. A typical portion, 1 oz (28 g), has 158 calories, 8.6 g protein, 3 g carbs and 14 g fat.

calories: 559
protein: 30 g
carbs: 11 g
fat: 49 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Pumpkin and squash seed kernels (dried): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	55928%	30 g60%	11 g4%	49 g63%	6 g21%	1.4 g
1 cup129 g	72136%	39 g78%	14 g5%	63 g81%	7.7 g28%	1.8 g
1 oz28 g	1588%	8.6 g17%	3 g1%	14 g18%	1.7 g6%	0.4 g

Calories in kcal. n/r = not reported for this food.

How Pumpkin and squash seed kernels ranks among nuts and seeds

Rank 1 = the most of that nutrient among the nuts and seeds on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	30 g#1 of 16 nuts and seeds	11 g#1 of 16 nuts and seeds
Fiber	6 g#10 of 16 nuts and seeds	2.1 g#9 of 16 nuts and seeds
Potassium	809 mg#3 of 16 nuts and seeds	289 mg#3 of 16 nuts and seeds
Calcium	46 mg#12 of 16 nuts and seeds	16 mg#12 of 16 nuts and seeds
Iron	8.8 mg#2 of 16 nuts and seeds	3.2 mg#3 of 16 nuts and seeds
Magnesium	592 mg#1 of 16 nuts and seeds	212 mg#1 of 16 nuts and seeds
Vitamin C	1.9 mg#7 of 16 nuts and seeds	0.68 mg#7 of 16 nuts and seeds
Vitamin A	1 µg#7 of 14 nuts and seeds	0.36 µg#7 of 14 nuts and seeds

Macronutrient Breakdown

20%

Protein

Carbs

73%

Fat

Compared with the median of nuts and seeds

Per 100 g; median of the 15 nuts and seeds with a value.

Calories: Pumpkin and squash seed kernels: 559 kcal
median: 570 kcal
Protein: Pumpkin and squash seed kernels: 30 g
median: 17 g
Carbs: Pumpkin and squash seed kernels: 11 g
median: 22 g
Fat: Pumpkin and squash seed kernels: 49 g
median: 48 g
Fiber: Pumpkin and squash seed kernels: 6 g
median: 8.6 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 oz (28 g)	%DV
Saturated fat	8.7 g	43%	2.5 g	12%
Trans fat	0.1 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	7 mg	<1%	2 mg	<1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	46 mg	4%	13 mg	1%
Iron	8.8 mg	49%	2.5 mg	14%
Potassium	809 mg	17%	229 mg	5%
Vitamin A (RAE)	1 µg	<1%	0.28 µg	<1%
Vitamin C	1.9 mg	2%	0.54 mg	1%
Vitamin E	2.2 mg	15%	0.62 mg	4%
Vitamin K	7.3 µg	6%	2.1 µg	2%
Thiamin (B1)	0.27 mg	23%	0.08 mg	6%
Riboflavin (B2)	0.15 mg	12%	0.04 mg	3%
Niacin (B3)	5 mg	31%	1.4 mg	9%
Vitamin B6	0.14 mg	8%	0.04 mg	2%
Folate (approx.)	58 µg	14%	16 µg	4%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	1,233 mg	99%	350 mg	28%
Magnesium	592 mg	141%	168 mg	40%
Zinc	7.8 mg	71%	2.2 mg	20%
Selenium	9.4 µg	17%	2.7 µg	5%
Copper	1.3 mg	149%	0.38 mg	42%
Manganese	4.5 mg	198%	1.3 mg	56%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170556 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.