Nuts And Seeds • Deep Nutrition Analytics
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Delivering 447 kcal per 100 grams, Seeds, pumpkin and squash seeds, whole, roasted, with salt added functions as a nuts and seeds with balanced macronutrients (447 kcal) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 110% DV of Sodium (2540 mg), ranking it among the most concentrated natural sources. A higher calorie density (4.5 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 18.6 g
- Carbohydrates
- 53.8 g
- Fat
- 19.4 g
- Fiber
- 18.4 g
Lipid & Energy Density Profile
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is an energy-rich food packing 19.4g of total lipids (39% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 919 mg of dietary potassium (20% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Magnesium Support
Offers 262 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1870 kJ |
| Protein | 18.6 g |
| Total lipid (fat) | 19.4 g |
| Carbohydrate, by difference | 53.8 g |
| Energy | 446 kcal |
| Fiber, total dietary | 18.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 2540 mg |
| Zinc | 10.3 mg |
| Copper | 0.7 mg |
| Magnesium | 262 mg |
| Manganese | 0.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 62 IU |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 2540 mg |
| Copper, Cu | 0.7 mg |
| Manganese, Mn | 0.5 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 262 mg |
| Phosphorus, P | 92 mg |
| Calcium, Ca | 55 mg |
| Potassium, K | 919 mg |
| Zinc, Zn | 10.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Ash | 3.8 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.4 g |
| Proline | 0.8 g |
| Fatty acids, total saturated | 3.7 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Tryptophan | 0.3 g |
| Threonine | 0.7 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Water | 4.5 g |
| Valine | 1.5 g |
| Arginine | 3 g |
| Histidine | 0.5 g |
| Aspartic acid | 1.9 g |
| Serine | 0.9 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.2 g |
| MUFA 18:1 | 6 g |
| PUFA 18:2 | 8.8 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 6 g |
| Fatty acids, total polyunsaturated | 8.8 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 1 g |
| Leucine | 1.6 g |
| Lysine | 1.4 g |
| Cystine | 0.2 g |
| Choline, total | 39.1 mg |
| Betaine | 0.3 mg |
Common serving sizes
- oz (85 seeds)28 g
- cup64 g
Compare Seeds, pumpkin and squash seeds, whole, roasted, with salt added with Category Peers
Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Compared to Seeds, pumpkin and squash seeds, whole, roasted, without salt, Seeds, pumpkin and squash seeds, whole, roasted, with salt added has 0% more fiber and 0% higher calories per 100g.
Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs Flour, coconut
Compared to Flour, coconut, Seeds, pumpkin and squash seeds, whole, roasted, with salt added has 46% less fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seeds, whole, roasted, with salt added?
A standard 100-gram serving of Seeds, pumpkin and squash seeds, whole, roasted, with salt added contains 447 calories (1870 kJ), alongside 18.6g of protein, 53.8g of carbohydrates, and 19.4g of fat.
In common serving sizes:- 28g (oz (85 seeds)): ~127 kcal
- 64g (cup): ~286 kcal
Is Seeds, pumpkin and squash seeds, whole, roasted, with salt added suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 35.4g of net carbs per 100g (53.8g total carbs minus 18.4g fiber), consuming Seeds, pumpkin and squash seeds, whole, roasted, with salt added will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Seeds, pumpkin and squash seeds, whole, roasted, with salt added?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, pumpkin and squash seeds, whole, roasted, with salt added are:
- Sodium: 2540 mg (110% of your daily value)
- Zinc: 10.3 mg (94% of your daily value)
- Copper: 0.69 mg (77% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168601).