Summary
Calories
574
kcal / 100 g
Protein
29.8
g / 100 g
Carbohydrates
14.7
g / 100 g
Fat
49
g / 100 g
Where the energy comes from
- Protein 19%
- Carbohydrates 10%
- Fat 71%
100 grams of Pumpkin Seed Kernels (Roasted) contain 574 kcal, 29.8 g protein, 14.7 g carbohydrates and 49 g fat. 1 cup (118 g) has about 677 kcal.
Low sugarLow sodiumHigh fiberHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Pumpkin Seed Kernels (Roasted) Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.56 mg | 5% |
| Vitamin K | 4.5 µg | 6% |
| Vitamin B1 (thiamin) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11% |
| Vitamin B3 (niacin) | 4.4 mg | 28% |
| Vitamin B6 | 0.1 mg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 57 µg | 28% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 52 mg | 7% |
| Iron | 8.1 mg | 58% |
| Magnesium | 550 mg | 147% |
| Phosphorus | 1,170 mg | 167% |
| Potassium | 788 mg | 39% |
| Sodium | 18 mg | 1% |
| Zinc | 7.6 mg | 76% |
| Copper | 1.3 mg | 128% |
| Manganese | 4.5 mg | 225% |
| Selenium | 9.4 µg | 17% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 8.5 g |
| Monounsaturated fat | 15.7 g |
| Polyunsaturated fat | 19.9 g |
| Trans fat | 0.042 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Seeds, pumpkin and squash seed kernels, roasted, without salt. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Pumpkin Seed Kernels (Roasted)?
- 100 grams of Pumpkin Seed Kernels (Roasted) contain 574 kcal. 1 cup (118 g) has about 677 kcal.
- How much protein is in Pumpkin Seed Kernels (Roasted)?
- 100 grams contain 29.8 g of protein; 19% of its energy comes from protein.
- Is Pumpkin Seed Kernels (Roasted) gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Pumpkin Seed Kernels (Roasted) vegan?
- Yes, it contains no animal products.