Seeds, pumpkin and squash seed kernels, dried

Nutrition Summary

Calories 559

per 100g

Fat 49.05g

per 100g

Carbs 10.71g

per 100g

Protein 30.23g

per 100g


  • High in phosphorus
  • High in magnesium
  • Low in sodium
  • Low in cholesterol


Additional info:

  • High in calories
  • Low in sugar
  • High in copper
  • High in lipids
  • High in monounsaturated fatty acids
  • High in polyunsaturated fatty acids
  • High in proteins
  • High in gamma tocopherol
  • High in arginine

Other common serving sizes:

Serving Size Calories

Some quick facts about "Seeds, pumpkin and squash seed kernels, dried"

  • It belongs to the "Nut and Seed Products" food group.
  • It is also known as "pepitas" (including local or regional names).
  • Please note that its inedible parts are: "Hulls".
  • 559 calories per 100g of "Seeds, pumpkin and squash seed kernels, dried" amount to 28% of a daily intake of 2000 calories, but your daily values may be higher or lower depending on your calorie needs.
Main Nutrition Facts per 100g
Calories 559Kcal (2338.86kJ)
Calories from fat 410.5485Kcal (1717.73kJ)
Saturated fatty acids 8.659g
Fatty acids, total trans 0.06g
Cholesterol 0mg
Sodium 7mg
Total Sugars 1.4g
Total Dietary Fiber 6g
Calcium 46mg
Potassium 809mg
Food Energy per 100g
Calories 559Kcal (2338.86kJ)
Calories from fat 410.5485Kcal (1717.73kJ)
Calories from carbohydrate 43.5897Kcal (182.38kJ)
Calories from protein 104.8981Kcal (438.89kJ)
Fats & Fatty Acids per 100g
Total Fat 49.05g
Saturated fatty acids 8.659g
Polyunsaturated fatty acids 20.976g
Monounsaturated fatty acids 16.242g
Omega-3 fatty acids 0.12g
Omega-6 fatty acids 20.66g
Fatty acids, total trans 0.06g
Fatty acids, total trans-monoenoic 0.02g
Fatty acids, total trans-polyenoic 0.03g
Carbohydrates per 100g
Carbohydrate by difference 10.71g
Starch 1.47g
Total Dietary Fiber 6g
Total Sugars 1.4g
Glucose (dextrose) 0.13g
Fructose 0.15g
Sucrose 1.13g
Lactose 0g
Protein & Amino Acids per 100g
Protein 30.23g
Tryptophan 0.57g
Threonine 0.99g
Isoleucine 1.28g
Leucine 2.41g
Lysine 1.23g
Methionine 0.6g
Cystine 0.33g
Phenylalanine 1.73g
Tyrosine 1.09g
Valine 1.57g
Arginine 5.35g
Histidine 0.78g
Alanine 1.48g
Aspartic acid 2.96g
Glutamic acid 6.18g
Glycine 1.84g
Proline 1.31g
Serine 1.67g
Vitamins per 100g
Vitamin A 16iu
Vitamin A (retinol activity equivalents) 1μg
Retinol 0μg
Alpha Carotene 1μg
Beta Carotene 9μg
Beta Cryptoxanthin 1μg
Lycopene 0μg
Lutein + Zeazanthin 74μg
Vitamin B1 (Thiamin) 0.273mg
Vitamin B2 (Riboflavin) 0.153mg
Vitamin B3 (Niacin) 4.987mg
Vitamin B5 (Pantothenic Acid) 0.75mg
Vitamin B6 0.143mg
Vitamin B12 0μg
Vitamin C 1.9mg
Vitamin E (alpha-tocopherol) 2.18mg
Vitamin D 0μg
Vitamin D 0iu
Vitamin K (phylloquinone) 7.3μg
Dihydrophylloquinone (hydrogenated vitamin K1) 0μg
Menaquinone-4 (vitamin K2) 0μg
Total Folate 58μg
Vitamin B9 (Folic Acid) 0μg
Food Folate 58μg
Folate (dietary folate equivalents) 58μg
Total Choline 63mg
Minerals per 100g
Calcium 46mg
Iron 8.82mg
Magnesium 592mg
Phosphorus 1233mg
Potassium 809mg
Sodium 7mg
Zinc 7.81mg
Copper 1.343mg
Manganese 4.543mg
Selenium 9.4μg
Sterols per 100g
Cholesterol 0mg
Other Nutriens per 100g
Water 5.23g
Alcohol (ethyl) 0g
Caffeine 0mg
Theobromine 0mg
Ash 4.78g

Eating Healthily

Whether you're trying to lose weight, have more energy, increase lean muscle mass, or prevent disease, a healthy diet can help you achieve these goals. However, many people are not sure how to go about eating healthily at all. Sure, you've heard of macronutrients (fats, proteins, carbohydrates), but how can you use a food label to help determine your best dietary choices?


Here's how can help you

Our website aims to help you understand your own dietary needs and to facilitate healthy dietary choices. We offer a database of the nutrient composition of virtually every food - prepared items, packaged foods, ingredients, and more.

You can use listings as a guide to help you plan meals, count daily calories, and keep track of the ratio of carbohydrates to fats and proteins. Whether you cook your own meals or rely on packaged reduced-calorie foods, our database can serve as a resource - there's no need to spend countless hours searching for nutritional information.

Of course, having information and knowing how to use it are two different things. It helps to have a basic understanding of macronutrients and how they work.


Carbohydrates are the body's preferred energy source. However, "preferred energy source" doesn't necessarily mean you need to make your diet consist primarily of carbohydrates, or that all carbohydrates are created equal. In today's society, carbs are ubiquitous, especially in pre-packaged foods. In particular, "Seeds, pumpkin and squash seed kernels, dried" contains 10.71g of carbs per 100g. While planning your diet it's important to understand the difference between refined carbohydrates which are energy dense and have a low nutrient composition, and the more nutritious whole grain or complex carbohydrates.

A simplified version of this concept is the fact that complex carbohydrates tend to be better nutritional choices. Complex carbohydrates are less processed than refined carbohydrates. Essentially refined carbohydrates provide energy with little nutritional value. Whereas complex carbohydrates and wholegrains contain vitamins, minerals and fiber and have many beneficial health effects.

While an apple and a lollipop both contain carbohydrates, the lollipop is made primarily of refined sugars. The apple, being closer to its natural state, provides a combination of carbohydrates and fiber as well as vitamins and minerals. When carbohydrates are combined with fiber, glucose is released into the blood stream at a slow and steady pace, providing more lasting energy. This is in contrast to the quick rush of glucose from foods high in refined carbohydrate and sugar.


As a general rule of thumb, carbohydrates in their natural state are more nutritious than those that are refined or altered. Whole grain items (pastas, breads, etc.) are usually healthier choices than white bread or pasta. This is because white flour has been processed to remove the outer layer of the grain, during this process much of the fiber and protein is also removed. Whole grain flour, as the name suggests, uses the entire grain of wheat and preserves its nutritional value.

In addition, when using labels, it's important to look under the "carbohydrates" section and read how many grams of carbohydrates (4 calories from carbohydrate = 1 gram) are comprised of sugars. However, when reading labels be mindful that some of the sugar content may come from added sugars and not from natural sources such as fruit. Added sugars are the kind of sugar you want to avoid - this means that sucrose has been artificially added to enhance flavor. For example, "Seeds, pumpkin and squash seed kernels, dried" contains 1.4g total sugars per 100g. The sugar that each food contains can be analyzed on monosaccharides and disaccharides. The monosaccharides that "Seeds, pumpkin and squash seed kernels, dried" contains are glucose (dextrose) 0.13g and fructose 0.15g while the disaccharides are sucrose 1.13g and . Added sugar may significantly increase the calorie content of food with little nutritional value, to achieve or maintain a healthy weight try not to consume foods with refined or added sugars on a regular basis. Eating fruits also supplies the body with fiber and antioxidants - something adding table sugar doesn't accomplish. Vegetables have some carbohydrate, but they tend to have many micronutrients, antioxidants, and lots of fiber that can improve your well-being.

One other important thing to look for under the "carbohydrate" section of food labels is fiber content. Fiber assists in digestion and isn't metabolized in the same way that other carbohydrates are.

Unfortunately, the typical American diet contains a large amount of refined carbohydrates which can easily add a significant amount of calories to your total calorie intake, and may lead to you exceeding your total calorie requirements for the day. The other downside to consuming to many refined carbohydrates is that they typically leave you feeling less satisfied then complex carbohydrates. The reason for this is the refining process strips the grain of a large proportion of the fiber content, the fiber is what typically produces that feeling of fullness and satiety. Additionally, many of the beneficial vitamins and minerals are also lost during the refining process.


Protein is essential for all bodily functions as it provides the body with amino acids. Amino acids are the building blocks for all body tissues including muscle and organ tissue. Consuming protein with each meal can also leave you feeling fuller for a longer period of time. In particular, the protein contained in "Seeds, pumpkin and squash seed kernels, dried" is 30.23g.

egg proteins

Consuming protein after strength and/or resistance training can aid in muscle synthesis and help increase muscle mass, however simply eating extra protein will not increase muscle mass, protein consumption needs to be combined with regular exercise. Even if you're not a bodybuilder, adding on some lean muscle mass can help raise metabolism and burn fat. Those with more muscle have a higher resting metabolic rate, so even at rest, they burn more calories than those with less muscle.

Some important proteins that "Seeds, pumpkin and squash seed kernels, dried" contains are tryptophan 0.57g, lysine 1.23g, methionine 0.6g, phenylalanine 1.73g, tyrosine 1.09g, arginine 5.35g, alanine 1.48g, glycine 1.84g and proline 1.31g (values are calculated per 100g). Whether you're eating protein to drop fat, gain muscle, or both, it's important to seek out lean protein, or protein that has very little fat. Some fat is important (see the next section), but the type of fat matters greatly, so not all high-fat proteins are equally healthy. Some examples of lean protein include skinless chicken, tuna fish, tilapia, extra-lean ground beef, egg whites, low-fat or fat free Greek yogurt and cottage cheese, and tofu.

While reading a label, be sure to check the ratio of protein to fat. In lean proteins, there is substantially more protein than fat (as an example, egg whites have zero fat but plenty of protein).


Vitamins are essential to good health and wellbeing. Vitamins play a key role in virtually all physiological processes occurring within the body. For example, "Seeds, pumpkin and squash seed kernels, dried" contains 0μg of vitamin D which can aid in calcium absorption and 1.9mg of vitamin C which can aid in iron absorption and plays a role in collagen formation. A healthy balanced diet with plenty of wholegrains, vegetables and fruits will ensure you are receiving an adequate amount of vitamins to help your body perform at its best. Vitamins are micronutrients which are important for our bones, skin and organs. Plus, they play a significant role in resistance to infections and diseases.

Furthermore, we can categorize vitamins into water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins as the name suggests dissolve in water, because of this they cannot be stored in the body and need to be consumed regularly. The B group vitamins are an example of water-soluble vitamins. The B group vitamins are B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 and B12. "Seeds, pumpkin and squash seed kernels, dried" contains thiamin (B1) 0.273mg, riboflavin (B2) 0.153mg, niacin (B3) 4.987mg, pantothenic acid (B5) 0.75mg, B6 0.143mg and B12 0μg. These vitamins are responsible for releasing and producing energy, building proteins and cells.


Fat-soluble vitamins are stored within the body and are not excreted as easily as water-soluble vitamins; this is due to their inability to be absorbed in water. The bodies’ ability to store fat-soluble vitamins allows them to be released into circulation when required, aiding in numerous bodily functions including bone formation, vision and blood coagulation. However, this also means they are able to reach toxic levels if over consumed, for example when consuming supplements unnecessarily or in high doses.

In particular, "Seeds, pumpkin and squash seed kernels, dried" contains 1μg of vitamin A (retinol activity equivalents) which is responsible not only for vision, but also cellular growth and development and immune function. There are two major dietary sources of vitamin A, the plant sources beta-carotene and other carotenes can be found in dark green vegetables and orange and red fruits. Retinol is the vitamin A found in animal foods such as liver, eggs, dairy and fatty fish. Those parts of Vitamin A in "Seeds, pumpkin and squash seed kernels, dried" are Retinol 1μg, Alpha Carotene 1μg, Beta Carotene 9μg, Beta Cryptoxanthin 1μg, Lycopene 0μg and Lutein+Zeazanthin 74μg.

Also Vitamins such as D and E are responsible for several functions of our body and help vitamin A with their action. For example, Vitamin D aids in for bone formation and Vitamin E acts as an antioxidant and is critical for nerve and muscle function. In "Seeds, pumpkin and squash seed kernels, dried" there is Vitamin D 0μg and Vitamin E (alpha-tocopherol) 2.18mg.

Our bodies are very efficient at regulating internal stores of vitamins, a balanced healthy diet should provide you with sufficient vitamins. Supplements are generally unnecessary unless you are deficient in a specific vitamin or mineral. Without a diagnosed deficiency you should generally avoid vitamin supplementation as certain vitamins can accumulate to dangerous levels and have adverse side effects.


Fats are essential for normal body functioning and well-being. Omega-3 fatty acids and DHA support brain development and can support weight loss. In terms of fats, omega-3s are especially important, and some studies suggest that they can help to alleviate depression. First of all, you can gain calories from a variety of nutrients which are important for our metabolism. fatsIn particular, the calories (559Kcal) that are contained in "Seeds, pumpkin and squash seed kernels, dried" are separated in calories from fat (410.5485Kcal), from carbohydrate (43.5897Kcal) and from protein (104.8981Kcal). It also contains fatty acids which can be categorized in fats (total) 49.05g, saturated fats 8.659g, polyunsaturated fats 20.976g, monounsaturated fats 16.242g, omega3 fatty acids 0.12g, omega6 fatty acids 20.66g and trans (total) fatty acids 0.06g. Omega-3s can be found in salmon and other fatty fish, and they're also found in eggs.

You may have heard the old saying that fewer legs means meat is better for you. In general, fish and poultry are better than red meat. This is because many animal fats contain saturated fat, saturated fats can increase the risk of cardiovascular disease. When reading labels, the best fats are non-trans fats, unsaturated, and polyunsaturated fats.

It may be daunting to tackle food labels when you're unfamiliar with them, but a little research goes a long way when it comes to revolutionizing your diet. With some work, you'll be feeling (and looking) better in no time.

"Seeds, pumpkin and squash seed kernels, dried" Categories & Pros/Cons

"Seeds, pumpkin and squash seed kernels, dried" belongs to the "Nut and Seed Products" category. Its major pros are that it's high in phosphorus, it's high in magnesium, it's low in sodium and it's low in cholesterol. In addition, it's high in calories, it's low in sugar, it's high in copper, it's high in lipids, it's high in monounsaturated fatty acids, it's high in polyunsaturated fatty acids, it's high in proteins, it's high in gamma tocopherol and it's high in arginine.

How to burn 559 calories

Everyone's metabolism is responsible for converting food into energy. Being a natural process of our body, metabolism is better activated by exercise for burning calories. Some factors which define this process are body structure, sex and age.

How to burn caloriesFor example a 30 year old male about 176 lb and 5 feet & 10 inches according to "Centers for Disease Control & Prevention", can burn the 559 calories received by consuming "Seeds, pumpkin and squash seed kernels, dried" by running (7 mph) for 36 minutes or walking (3 mph) for 96 minutes or swimming (moderate) for 69 minutes or cycling (13 mph) for 48 minutes or playing basketball (on 1/2 court) for 51 minutes.

On the other hand, a 30 year old female about 150 lb and 5 feet & 6 inches according to "Centers for Disease Control & Prevention", can burn the 559 calories received by consuming "Seeds, pumpkin and squash seed kernels, dried" by running (6 mph) for 49 minutes or walking (3 mph) for 113 minutes or swimming (moderate) for 81 minutes or cycling (13 mph) for 56 minutes or dancing (modern) for 83 minutes.

In conclusion, exercising and eating fewer calories are a good combination for losing weight and gaining a healthy way of living.