Seeds, pumpkin and squash seeds, whole provides 446 kcal per 100 g, with 18.6 g of protein, 53.8 g of carbohydrates and 19.4 g of fat. 1 cup of Seeds, pumpkin and squash seeds, whole (64 g) provides about 285 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 446 kcal |
| Protein | 18.6 g |
| Carbohydrates | 53.8 g |
| Fat | 19.4 g |
| Fiber | 18.4 g |
| Sodium | 18 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 64 g | 285 kcal |
| 1 oz | 28.4 g | 126 kcal |
| 100 g | 100 g | 446 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Pumpkin and squash seeds, often referred to as pepitas, are the edible seeds of the pumpkin plant and various types of squashes. These seeds have a rich history, originally cultivated by indigenous peoples in the Americas for their nutritional and medicinal properties. Today, they are enjoyed globally and can be found in various culinary applications, from salads to snacks and baked goods. Nutritionally, pumpkin and squash seeds are a powerhouse of nutrients, providing a balanced mix of protein, healthy fats, and carbohydrates. They contain approximately 446 calories per 100 grams, with 18.6 grams of protein and 19.4 grams of fat, including heart-healthy unsaturated fats. They are also an excellent source of minerals such as magnesium, zinc, and iron, making them a beneficial addition to a balanced diet. These seeds can be consumed raw, roasted, or incorporated into various dishes for added texture and nutrition.
Pumpkin and squash seeds contain approximately 446 calories per 100 grams. They are energy-dense due to their high fat content, primarily healthy fats, which contribute to their caloric value.
Yes, pumpkin and squash seeds are very healthy. They are rich in protein, healthy fats, vitamins, and minerals, making them beneficial for heart health, immune support, and overall wellness.
To maintain freshness, store pumpkin and squash seeds in an airtight container in a cool, dark place. They can also be refrigerated or frozen for longer shelf life.
Eating pumpkin and squash seeds can provide numerous health benefits, including improved heart health, enhanced immune function, and support for weight management due to their high protein and fiber content.
A recommended serving size is about 30 grams, or a small handful, which can be consumed 3-4 times per week as part of a balanced diet.