Pumpkin and Squash Seeds (Roasted)
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Per 100g, Pumpkin and Squash Seeds (Roasted) has 446 calories, 18.6g protein, 53.8g carbs, 19.4g fat, and 18.4g fiber.
Pumpkin and Squash Seeds (Roasted) has 446 calories per 100g with 18.6g of protein, 53.8g of carbohydrates, 19.4g of fat. It's high in fiber, a good source of iron and a good source of potassium. It is also calorie-dense at 446 kcal per 100g, so portion size matters.
Source: FDA RACC - FDA RACC for nuts and seeds is 30 g.
✨Nutritional Highlights
High in fiber with 18.4g per 100g (66% DV) — supports digestion and satiety
Excellent source of Zinc (94% DV), Copper (77% DV), Dietary Fiber (66% DV), Magnesium (62% DV)
Contains 19.4g of fat with only 19% saturated — a good balance of healthy fats for nutrient absorption and satiety
Very low sodium (18mg) — heart-friendly
⚠️Things to Watch
Calorie-dense at 446 kcal per 100g, so portion size matters.
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 446kcal | 22% |
| Protein | 19g | 37% |
| Total Fat | 19g | 25% |
| Saturated Fat | 3.7g | 18% |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 54g | 20% |
| Dietary Fiber | 18g | 66% |
⚖️Common Serving Sizes
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❓Frequently Asked Questions
- How many calories are in Pumpkin and Squash Seeds (Roasted)?
- A 100g serving of Pumpkin and Squash Seeds (Roasted) has 446 calories. You'll also get 18.6g of protein per serving.
- Is Pumpkin and Squash Seeds (Roasted) high in protein?
- Pumpkin and Squash Seeds (Roasted) has 18.6g of protein per 100g, which is considered moderate. That means about 17% of its calories come from protein.
- How much fat is in Pumpkin and Squash Seeds (Roasted)?
- Pumpkin and Squash Seeds (Roasted) has 19.4g of total fat per 100g, which is considered moderate. Of that, 3.67g is saturated fat.
- How many carbs are in Pumpkin and Squash Seeds (Roasted)?
- Pumpkin and Squash Seeds (Roasted) contains 53.8g of carbohydrates per 100g, including 18.4g of fiber.
- What are the macros for Pumpkin and Squash Seeds (Roasted)?
- Per 100g, Pumpkin and Squash Seeds (Roasted) has 446 calories, 18.6g protein, 53.8g carbs, and 19.4g fat. It also provides 18.4g 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 134 calories and 5.6g of protein.
- Is Pumpkin and Squash Seeds (Roasted) good for weight loss?
- Pumpkin and Squash Seeds (Roasted) comes in at 446 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.