Pumpkin and Squash Seeds (Roasted)
Seeds, pumpkin and squash seed kernels, roasted, with salt added
Per 100g, Pumpkin and Squash Seeds (Roasted) has 574 calories, 29.8g protein, 14.7g carbs, 49g fat, and 6.5g fiber.
Pumpkin and Squash Seeds (Roasted) has 574 calories per 100g with 29.8g of protein, 14.7g of carbohydrates, 49g of fat. It's high in fiber, a good source of iron and a good source of potassium. It is also high in saturated fat with 8.54g per 100g, which is worth watching if you are managing heart health or cholesterol.
Source: FDA RACC - FDA RACC for nuts and seeds is 30 g.
✨Nutritional Highlights
High in fiber with 6.5g per 100g (23% DV) — supports digestion and satiety
Excellent source of Manganese (195% DV), Copper (142% DV), Magnesium (131% DV), Phosphorus (94% DV)
⚠️Things to Watch
High in saturated fat with 8.54g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 574 kcal per 100g, so portion size matters.
🍽️Pairs Well With
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 574kcal | 29% |
| Protein | 30g | 60% |
| Total Fat | 49g | 63% |
| Saturated Fat | 8.5g | 43% |
| Trans Fat | <0.1g | — |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 15g | 5% |
| Dietary Fiber | 6.5g | 23% |
| Sugars | 1.3g | — |
⚖️Common Serving Sizes
📰Related Articles
❓Frequently Asked Questions
- How many calories are in Pumpkin and Squash Seeds (Roasted)?
- A 100g serving of Pumpkin and Squash Seeds (Roasted) has 574 calories. You'll also get 29.8g of protein per serving.
- Is Pumpkin and Squash Seeds (Roasted) high in protein?
- Pumpkin and Squash Seeds (Roasted) has 29.8g of protein per 100g, which is considered high. That means about 21% of its calories come from protein.
- How much fat is in Pumpkin and Squash Seeds (Roasted)?
- Pumpkin and Squash Seeds (Roasted) has 49g of total fat per 100g, which is considered high. Of that, 8.54g is saturated fat.
- How many carbs are in Pumpkin and Squash Seeds (Roasted)?
- Pumpkin and Squash Seeds (Roasted) contains 14.7g of carbohydrates per 100g, including 6.5g of fiber and 1.29g of sugar.
- What are the macros for Pumpkin and Squash Seeds (Roasted)?
- Per 100g, Pumpkin and Squash Seeds (Roasted) has 574 calories, 29.8g protein, 14.7g carbs, and 49g fat. It also provides 6.5g of fiber.
- How many calories in 30 g serving of Pumpkin and Squash Seeds (Roasted)?
- A typical serving of Pumpkin and Squash Seeds (Roasted) (30 g serving, 30g) has 172 calories and 8.9g of protein.
- Is Pumpkin and Squash Seeds (Roasted) good for weight loss?
- Pumpkin and Squash Seeds (Roasted) comes in at 574 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.