Seeds, pumpkin and squash seed kernels, dried Nutrition Facts
Summary: 559 calories per 100 g serving. Net carbs: 4.7 g (total carbs 10.7 g – fiber 6 g) – keto friendly. Contains 30.2 g protein and 49 g fat.
Pumpkin and squash seed kernels are a rich, crunchy snack with a deep, nutty flavor. They’re especially energy-dense, with 559 calories per serving and plenty of healthy fats at 49g.
They also pack a strong protein boost, offering 30.2g protein and 6g fiber. That fiber makes them feel filling, which can help keep you satisfied longer.
With just 10.7g carbs and 1.4g sugar per serving, they’re not particularly sweet. Instead, they’re a savory, satisfying choice for sprinkling over salads, yogurt, or enjoying on their own.
Seeds, pumpkin and squash seed kernels, dried
Serving size: 100 g
Calories559kcal
Net Carbs4.7g
Protein30.2g
Fat49g
Where do the calories come from?
Protein 20%
Carbs 7%
Fat 73%
What is this food made of?
Water 5%
Protein 32%
Carbs 11%
Fat 52%
Blood Sugar Index0Low
Inflammation Score42Moderate
PRAL Score14.8Acidic
Amino Acid Score100%Complete
Detailed Nutrition Facts
Macronutrients
| Calories (kcal) | 559 | 28% | ||
| Fat | 49 g | 75% | ||
| Saturated Fat | 21 g | 105% | ||
| Trans Fat | 0.04 g | — | ||
| Cholesterol | — | — | ||
| Sodium | 7 mg | 0% | ||
| Total Carbohydrate | 10.7 g | 4% | ||
| Dietary Fiber | 6 g | 24% | ||
| Total Sugars | 1.4 g | — | ||
| Protein | 30.2 g | 60% |
Vitamins
| Vitamin E (alpha-tocopherol) | 2.2 mcg | 15% |
| Vitamin C, total ascorbic acid | 1.9 mg | 3% |
| Vitamin A, RAE | 1 mcg | — |
| Vitamin A, IU | 16 mcg | 2% |
| Vitamin K (phylloquinone) | 7.3 mcg | 6% |
| Vitamin B-6 | 0.1 mcg | — |
Source: USDA FoodData Central