Dried pumpkin and squash seed kernels

Regional seasonality

Region

Available locally all year. — Western Europe

Nutritional values (per 100g)

Calories559 kcal
Proteins30.2 g
Carbohydrates10.7 g
Fats49.1 g
Fiber6 g
Sodium0.007 g
Sugars1.4 g

Detailed nutrition enriched from Canadian Nutrient File — Seeds, pumpkin and squash seed kernels, dried

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

What is a FAO/WHO Codex daily reference?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Minerals Calcium, iron, potassium and more 10 nutrients

Calcium 46 mg4.6% of daily reference Codex NRV-R: 1000 mg/day
Iron 8.82 mg40–63% of daily reference Codex NRV-R: 14–22 mg/day
Magnesium 592 mg191% of daily reference Codex NRV-R: 310 mg/day
Phosphorus 1233 mg176% of daily reference Codex NRV-R: 700 mg/day
Potassium 809 mg23% of daily target Codex NRV-NCD: target 3500 mg/day
Sodium 7 mg0.4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
Zinc 7.81 mg56–71% of daily reference Codex NRV-R: 11–14 mg/day
Copper 1.34 mg149% of daily reference Codex NRV-R: 900 µg/day
Manganese 4.54 mg151% of daily reference Codex NRV-R: 3 mg/day
Selenium 9.4 µg16% of daily reference Codex NRV-R: 60 µg/day

Vitamins Fat- and water-soluble vitamins 27 nutrients

Retinol 0 µg
Retinol activity equivalents 1 µg0.1% of daily reference Codex NRV-R: 800 µg RAE/day
Beta carotene 9 µg
Alpha carotene 1 µg
Alpha-tocopherol 2.18 mg24% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
Vitamin D (International Units) 0 IU
Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
Beta cryptoxanthin 1 µg
Lycopene 0 µg
Lutein and zeaxanthin 74 µg
Beta-tocopherol 0.03 mg
Gamma-tocopherol 35.1 mg
Delta-tocopherol 0.44 mg
Vitamin C 1.9 mg1.9% of daily reference Codex NRV-R: 100 mg/day
Thiamine 0.273 mg23% of daily reference Codex NRV-R: 1.2 mg/day
Riboflavin 0.153 mg13% of daily reference Codex NRV-R: 1.2 mg/day
Niacin (nicotinic acid) preformed 4.99 mg33% of daily reference Codex NRV-R: 15 mg NE/day
Total niacin equivalent 14.6 mg NE97% of daily reference Codex NRV-R: 15 mg NE/day
Pantothenic acid 0.75 mg15% of daily reference Codex NRV-R: 5 mg/day
Vitamin B-6 0.143 mg11% of daily reference Codex NRV-R: 1.3 mg/day
Total folacin 58 µg
Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Choline, total 63 mg
Vitamin K (phylloquinone) 7.3 µg
Folic acid 0 µg
Naturally occurring folate 58 µg
Dietary folate equivalents 58 µg15% of daily reference Codex NRV-R: 400 µg DFE/day

Fatty acids Saturated and unsaturated fatty acids 52 nutrients

Cholesterol 0 mg
Fatty acids, trans, total 0.064 g
Fatty acids, saturated, total 8.66 g43% of daily maximum Codex NRV-NCD: maximum 20 g/day
Fatty acids, saturated, 4:0, butanoic 0 g
Fatty acids, saturated, 6:0, hexanoic 0.001 g
Fatty acids, saturated, 8:0, octanoic 0 g
Fatty acids, saturated, 10:0, decanoic 0.003 g
Fatty acids, saturated, 12:0, dodecanoic 0.006 g
Fatty acids, saturated, 14:0, tetradecanoic 0.059 g
Fatty acids, saturated, 16:0, hexadecanoic 5.36 g
Fatty acids, saturated, 18:0, octadecanoic 2.87 g
Fatty acids, saturated, 20:0, eicosanoic 0.212 g
Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 16.1 g
Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 20.7 g
Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.12 g
Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.131 g
Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
Fatty acids, saturated, 22:0, docosanoic 0.057 g
Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.048 g
Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
Fatty acids, monounsaturated, 20:1, eicosenoic 0.056 g
Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0.001 g
Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
Fatty acids, monounsaturated, total 16.2 g
Fatty acids, polyunsaturated, total 21 g
Fatty acids, saturated, 15:0, pentadecanoic 0.008 g
Fatty acids, saturated, 17:0, heptadecanoic 0.037 g
Fatty acids, saturated, 24:0, tetracosanoic 0.044 g
Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
Fatty acids, monounsaturated, 18:1t, octadecenoic 0.025 g
Fatty acids, monounsaturated, 22:1t, docosenoic 0.001 g
Fatty acids, polyunsaturated, 18:2t not further defined, linoleic, octadecadienoic 0.039 g
Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0.004 g
Fatty acids, monounsaturated, 24:1c, tetracosenoic 0.005 g
Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.004 g
Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.048 g
Fatty acids, monounsaturated, 18:1c, octadecenoic 16.1 g
Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 20.7 g
Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
Fatty acids, monounsaturated, 17:1, heptadecenoic 0 g
Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
Fatty acids, total trans-monoenoic 0.026 g
Fatty acids, total trans-polyenoic 0.039 g
Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.12 g
Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Fatty acids, polyunsaturated, 22:4 n-6, docosatetraenoic 0.006 g

Sugars Individual sugars reported in the food 1 nutrient

Sugars, total 1.4 g

Other compounds Additional compounds measured by CNF 28 nutrients

Sucrose 1.13 g
Glucose 0.13 g
Fructose 0.15 g
Lactose 0 g
Maltose 0 g
Alcohol 0 g
Moisture 5.23 g
Caffeine 0 mg
Theobromine 0 mg
Galactose 0 g
Tryptophan 0.576 g
Threonine 0.998 g
Isoleucine 1.28 g
Leucine 2.42 g
Lysine 1.24 g
Methionine 0.603 g
Cystine 0.332 g
Phenylalanine 1.73 g
Tyrosine 1.09 g
Valine 1.58 g
Arginine 5.35 g
Histidine 0.78 g
Alanine 1.49 g
Aspartic acid 2.96 g
Glutamic acid 6.19 g
Glycine 1.84 g
Proline 1.32 g
Serine 1.67 g

Description

Dried pumpkin and squash seed kernels is a nut or seed product, listed here dried.