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Seeds, pumpkin and squash seed kernels, roasted, without salt

Ingredient code 12016

Values come from the USDA FNDDS survey nutrient database, which derives ingredient-level nutrient content from USDA's Standard Reference and Foundation Foods analyses. They are per 100 g of the ingredient as described, not per serving.

Nutrient values (47)

18 more nutrients — out of 65 measured per 100g — were recorded at zero and aren't shown below.

NutrientValue / 100gUnitSource
Water2.03GSR Legacy
Energy574KCALSR Legacy
Protein29.84GSR Legacy
Total lipid (fat)49.05GSR Legacy
Carbohydrate, by difference14.71GSR Legacy
Fiber, total dietary6.5GSR Legacy
Sugars, Total1.29GSR Legacy
Calcium, Ca52MGSR Legacy
Iron, Fe8.07MGSR Legacy
Magnesium, Mg550MGSR Legacy
Phosphorus, P1,174MGSR Legacy
Potassium, K788MGSR Legacy
Sodium, Na18MGSR Legacy
Zinc, Zn7.64MGSR Legacy
Copper, Cu1.275MGSR Legacy
Selenium, Se9.4UGSR Legacy
Vitamin C, total ascorbic acid1.8MGSR Legacy
Thiamin0.07MGSR Legacy
Riboflavin0.15MGSR Legacy
Niacin4.43MGSR Legacy
Vitamin B-60.1MGSR Legacy
Folate, total57UGSR Legacy
Folate, food57UGSR Legacy
Folate, DFE57UGSR Legacy
Choline, total63MGSR Legacy
Carotene, beta5UGSR Legacy
Carotene, alpha1UGSR Legacy
Lutein + zeaxanthin30UGSR Legacy
Vitamin E (alpha-tocopherol)0.56MGSR Legacy
Vitamin K (phylloquinone)4.5UGSR Legacy
Fatty acids, total saturated8.544GSR Legacy
SFA 6:00.007GSR Legacy
SFA 8:00.002GSR Legacy
SFA 10:00.002GSR Legacy
SFA 12:00.006GSR Legacy
SFA 14:00.058GSR Legacy
SFA 16:05.191GSR Legacy
SFA 18:02.913GSR Legacy
Fatty acids, total monounsaturated15.734GSR Legacy
MUFA 16:10.044GSR Legacy
MUFA 18:115.626GSR Legacy
MUFA 20:10.053GSR Legacy
MUFA 22:10.001GSR Legacy
Fatty acids, total polyunsaturated19.856GSR Legacy
PUFA 18:219.59GSR Legacy
PUFA 18:30.111GSR Legacy
PUFA 20:40.123GSR Legacy

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.