Calories in Seeds, pumpkin and squash seed kernels, roasted, without salt
Generic food Cooked Nuts and Seeds
Seeds, pumpkin and squash seed kernels, roasted, without salt contains 574 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 163 kcal.
Roughly 71% of its calories come from fat, with 19% from protein and 9% from carbohydrates (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 195% of the Daily Value for manganese, 142% of the Daily Value for copper and 131% of the Daily Value for magnesium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 574 kcal | |
| Total fat M | 49.1 g | 63% |
| Saturated fat C | 8.5 g | 43% |
| Trans fat C | 0.042 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 18 mg | 0.8% |
| Total carbohydrates C | 14.7 g | 5% |
| Dietary fiber M | 6.5 g | 23% |
| Total sugars M | 1.3 g | |
| Protein M | 29.8 g | 60% |
| Vitamin A M | 0 µg | 0% |
| Vitamin C ? | 1.8 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.56 mg | 4% |
| Vitamin K M | 4.5 µg | 4% |
| Thiamin (B1) M | 0.07 mg | 6% |
| Riboflavin (B2) M | 0.15 mg | 12% |
| Niacin (B3) M | 4.4 mg | 28% |
| Pantothenic acid (B5) M | 0.57 mg | 11% |
| Vitamin B6 M | 0.1 mg | 6% |
| Folate (B9) C | 57 µg | 14% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 63 mg | 11% |
| Calcium M | 52 mg | 4% |
| Iron M | 8.1 mg | 45% |
| Magnesium M | 550 mg | 131% |
| Phosphorus M | 1,174 mg | 94% |
| Potassium M | 788 mg | 17% |
| Zinc M | 7.6 mg | 69% |
| Copper M | 1.3 mg | 142% |
| Manganese M | 4.5 mg | 195% |
| Selenium I | 9.4 µg | 17% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 9%
- Fat 71%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein29.8 gin the top quarter of nut and seed products (median 16.1 g)
- Fiber6.5 gbelow the median for nut and seed products (median 8.4 g)
- Sugars1.3 gin the lowest quarter of nut and seed products (median 4.2 g)
- Fat49.1 gabove the median for nut and seed products (median 48.8 g)
- Saturated fat8.5 gin the top quarter of nut and seed products (median 5.6 g)
- Protein per 100 kcal5.2 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 15.7 g |
|---|---|
| Polyunsaturated fat C | 19.9 g |
Sugars and starch (7)
| Starch M | 0.74 g |
|---|---|
| Sucrose M | 1.1 g |
| Glucose M | 0.07 g |
| Fructose M | 0.07 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.57 g |
|---|---|
| Threonine M | 0.99 g |
| Isoleucine M | 1.3 g |
| Leucine M | 2.4 g |
| Lysine M | 1.2 g |
| Methionine M | 0.6 g |
| Cystine M | 0.33 g |
| Phenylalanine M | 1.7 g |
| Tyrosine M | 1.1 g |
| Valine M | 1.6 g |
| Arginine M | 5.3 g |
| Histidine M | 0.77 g |
| Alanine M | 1.5 g |
| Aspartic acid M | 2.9 g |
| Glutamic acid M | 6.1 g |
| Glycine M | 1.8 g |
| Proline M | 1.3 g |
| Serine M | 1.7 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.11 g |
| Linoleic acid (omega-6, 18:2) ? | 19.6 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0.007 g |
| SFA 8:0 M | 0.002 g |
| SFA 10:0 M | 0.002 g |
| SFA 12:0 M | 0.006 g |
| SFA 14:0 M | 0.058 g |
| SFA 16:0 M | 5.2 g |
| SFA 18:0 M | 2.9 g |
| SFA 20:0 M | 0.22 g |
| MUFA 18:1 ? | 15.6 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 M | 0.12 g |
| SFA 22:0 M | 0.06 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.044 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.053 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.008 g |
| SFA 17:0 M | 0.038 g |
| SFA 24:0 M | 0.043 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.015 g |
| TFA 22:1 t M | 0.001 g |
| TFA 18:2 t not further defined M | 0.026 g |
| PUFA 18:2 CLAs M | 0.005 g |
| MUFA 24:1 c M | 0.01 g |
| PUFA 20:2 n-6 c,c M | 0.012 g |
| MUFA 16:1 c M | 0.044 g |
| MUFA 18:1 c M | 15.6 g |
| PUFA 18:2 n-6 c,c M | 19.6 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.016 g |
| Fatty acids, total trans-polyenoic C | 0.026 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0.005 g |
Carotenoids (14)
| Beta-carotene M | 5 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 30 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 1 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.09 mg |
| Tocopherol, gamma M | 12.7 mg |
| Tocopherol, delta M | 0.28 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Sterols (3)
| Stigmasterol M | 0 mg |
|---|---|
| Campesterol M | 3 mg |
| Beta-sitosterol M | 13 mg |
Other components (14)
| Water M | 2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 4.4 g |
| Theobromine Z | 0 mg |
| Energy C | 2,401 kJ |
| Vitamin A, IU M | 8 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 57 µg |
| Betaine M | 1.5 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peanuts, roasted, salted Cooked | 599 | 28 g | 15.3 g | 52.5 g |
| Peanuts, roasted, unsalted Cooked | 599 | 28 g | 15.3 g | 52.5 g |
| Peanuts, dry roasted, salted Cooked | 587 | 24.4 g | 21.3 g | 49.7 g |
| Peanuts, dry roasted, unsalted Cooked | 587 | 24.4 g | 21.3 g | 49.7 g |
| Peanuts, dry roasted, lightly salted Cooked | 584 | 24.2 g | 21.2 g | 49.4 g |
| Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Cooked | 572 | 23.3 g | 23.1 g | 47.5 g |
| Pumpkin seeds, NFS | 574 | 29.8 g | 14.7 g | 49 g |
| Pumpkin seeds, unsalted | 574 | 29.8 g | 14.7 g | 49 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked seeds?
100 g of cooked seeds has 574 kcal. 1 oz (28.4 g): about 163 kcal. 1 cup (118 g): about 677 kcal.
Is cooked seeds high in protein?
Cooked seeds contains 29.8 g of protein per 100 g (60% of the 50 g Daily Value), or 8.5 g in 1 oz (28.4 g). About 19% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in cooked seeds?
Cooked seeds has 14.7 g of total carbohydrates per 100 g, including 6.5 g of fiber and 1.3 g of sugars.
How much fat is in cooked seeds?
Cooked seeds contains 49.1 g of fat per 100 g, of which 8.5 g is saturated (43% of the Daily Value).
What vitamins and minerals does cooked seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (195% DV), copper (142% DV), magnesium (131% DV), phosphorus (94% DV) and zinc (69% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked seeds?
100 g contains 18 mg of sodium, 0.8% of the 2,300 mg Daily Value.
Does seeds have the same nutrition cooked and dried or dry?
No. Per 100 g, seeds, pumpkin and squash seed kernels, roasted, without salt has 574 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170557. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.