Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition Facts
Per serving (100 g)
Detailed Breakdown
| Fiber | 18.40 g | 66% DV |
| Saturated Fat | 3.67 g | 18% DV |
| Sodium | 18.00 mg | 1% DV |
| Vitamin A | 62.00 IU | 1% DV |
| Vitamin C | 0.30 mg | 0% DV |
| Calcium | 55.00 mg | 6% DV |
| Iron | 3.31 mg | 18% DV |
| Potassium | 919.00 mg | 20% DV |
* Daily Value (DV) based on 2,000 calorie diet. Source: USDA FoodData Central.
Understanding Seeds, pumpkin and squash seeds, whole, roasted, without salt Nutrition
Per serving of 100g, Seeds, pumpkin and squash seeds, whole, roasted, without salt provides 446 calories with a macronutrient split of roughly 16% protein, 46% carbohydrates, and 38% fat. This makes it a carbohydrate-dominant, high-calorie food within the Nuts & Seeds category.
Key nutritional highlights: Among the macronutrients and micronutrients tracked, Seeds, pumpkin and squash seeds, whole, roasted, without salt stands out for its high protein content (18.6g) — relevant for muscle recovery and satiety; substantial fiber (18.4g) — supports digestive health; iron content (3.3mg) — supports oxygen transport; good potassium (919mg) — heart and muscle function.
How it fits in a balanced diet: The macronutrient distribution here is relatively balanced, with no single macro dominating disproportionately.
Note from Fanny Engriana (HealthSavvyGuide is engineered as a USDA FoodData aggregator, not medical practice): All numbers above are derived from official USDA FoodData Central. They reflect typical values for the food entry — actual values vary by brand, preparation, and source. For personalized nutrition guidance, consult a registered dietitian.