Calories in Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Generic food Cooked Nuts and Seeds
Seeds, pumpkin and squash seeds, whole, roasted, with salt added contains 446 kcal per 100 g. A typical serving of 1 oz, 85 seeds (28.4 g) provides about 126 kcal.
Roughly 46% of its calories come from carbohydrates, with 38% from fat and 16% from protein (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 94% of the Daily Value for zinc, 77% of the Daily Value for copper and 62% 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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 446 kcal | |
| Total fat ? | 19.4 g | 25% |
| Saturated fat ? | 3.7 g | 18% |
| Cholesterol Z | 0 mg | 0% |
| Sodium L | 2,541 mg | 110% |
| Total carbohydrates C | 53.8 g | 20% |
| Dietary fiber M | 18.4 g | 66% |
| Total sugars | not reported | |
| Protein ? | 18.6 g | 37% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C ? | 0.3 mg | 0.3% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.034 mg | 3% |
| Riboflavin (B2) ? | 0.052 mg | 4% |
| Niacin (B3) ? | 0.29 mg | 2% |
| Pantothenic acid (B5) ? | 0.056 mg | 1% |
| Vitamin B6 ? | 0.037 mg | 2% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 39.1 mg | 7% |
| Calcium ? | 55 mg | 4% |
| Iron ? | 3.3 mg | 18% |
| Magnesium ? | 262 mg | 62% |
| Phosphorus ? | 92 mg | 7% |
| Potassium ? | 919 mg | 20% |
| Zinc ? | 10.3 mg | 94% |
| Copper ? | 0.69 mg | 77% |
| Manganese ? | 0.5 mg | 22% |
% 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 16%
- Carbohydrates 46%
- Fat 38%
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
- Protein18.6 gabove the median for nut and seed products (median 16.1 g)
- Fiber18.4 gin the top quarter of nut and seed products (median 8.4 g)
- Fat19.4 gin the lowest quarter of nut and seed products (median 48.8 g)
- Saturated fat3.7 gbelow the median for nut and seed products (median 5.6 g)
- Sodium2,541 mgin the top quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal4.2 gprotein density, useful for comparing foods with different calorie levels
- Water4.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 6 g |
|---|---|
| Polyunsaturated fat ? | 8.8 g |
Amino acids (18)
| Tryptophan ? | 0.33 g |
|---|---|
| Threonine ? | 0.68 g |
| Isoleucine ? | 0.96 g |
| Leucine ? | 1.6 g |
| Lysine ? | 1.4 g |
| Methionine ? | 0.42 g |
| Cystine ? | 0.23 g |
| Phenylalanine ? | 0.92 g |
| Tyrosine ? | 0.77 g |
| Valine ? | 1.5 g |
| Arginine ? | 3 g |
| Histidine ? | 0.52 g |
| Alanine ? | 0.88 g |
| Aspartic acid ? | 1.9 g |
| Glutamic acid ? | 3.3 g |
| Glycine ? | 1.4 g |
| Proline ? | 0.76 g |
| Serine ? | 0.87 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 8.8 g |
|---|---|
| SFA 12:0 ? | 0.019 g |
| SFA 14:0 ? | 0.022 g |
| SFA 16:0 ? | 2.4 g |
| SFA 18:0 ? | 1.2 g |
| MUFA 18:1 ? | 6 g |
| PUFA 18:3 ? | 0.077 g |
| MUFA 16:1 ? | 0.042 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 4.5 g |
|---|---|
| Ash ? | 3.8 g |
| Energy ? | 1,866 kJ |
| Vitamin A, IU ? | 62 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 9 µg |
| Betaine M | 0.3 mg |
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, 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 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added Cooked | 574 | 29.8 g | 14.7 g | 49.1 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 |
|---|---|---|---|---|
| Flaxseed, ground | 514 | 18 g | 34.4 g | 37.3 g |
| Peanuts, boiled Cooked | 318 | 13.5 g | 21.3 g | 22 g |
| Flax seeds | 545 | 18 g | 34.4 g | 37.3 g |
| Nutritional powder mix, high protein (Slim Fast) Dried or dry | 433 | 27.9 g | 50 g | 13.5 g |
| Nuts, chestnuts, european, dried, unpeeled Dried or dry | 374 | 6.4 g | 77.3 g | 4.5 g |
| Flour, coconut | 424 | 16.1 g | 58.9 g | 15.3 g |
| Flour, chestnut | 385 | 5.3 g | 80.5 g | 4.6 g |
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 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 446 kcal. 1 oz, 85 seeds (28.4 g): about 126 kcal. 1 cup (64 g): about 285 kcal.
Is cooked seeds high in protein?
Cooked seeds contains 18.6 g of protein per 100 g (37% of the 50 g Daily Value), or 5.3 g in 1 oz, 85 seeds (28.4 g). About 16% of its calories come from protein. Compared with other nut and seed products, that is above the median (median 16.1 g).
How many carbs are in cooked seeds?
Cooked seeds has 53.8 g of total carbohydrates per 100 g, including 18.4 g of fiber.
How much fat is in cooked seeds?
Cooked seeds contains 19.4 g of fat per 100 g, of which 3.7 g is saturated (18% 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 zinc (94% DV), copper (77% DV), magnesium (62% DV), manganese (22% DV) and potassium (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked seeds?
100 g contains 2,541 mg of sodium, 110% 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 seeds, whole, roasted, with salt added has 446 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 168601. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.