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Seeds Pumpkin And Squash Seed Kernels
Seeds, pumpkin and squash seed kernels, dried
Calories
559kcal
Protein
30g
Carbs
11g
Fat
49g
✨Nutritional Highlights
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High in fiber with 6g per 100g (21% DV) — supports digestion and satiety
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Excellent source of Manganese (197% DV), Copper (149% DV), Magnesium (141% DV), Phosphorus (98% DV)
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Very low sodium (7mg) — heart-friendly
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 559kcal | 28% |
| Protein | 30g | 60% |
| Total Fat | 49g | 63% |
| Saturated Fat | 8.7g | 43% |
| Trans Fat | <0.1g | — |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 11g | 4% |
| Dietary Fiber | 6.0g | 21% |
| Sugars | 1.4g | — |
| Sodium | 7.0mg | 0% |
| Calcium | 46mg | 4% |
| Iron | 8.8mg | 49% |
| Potassium | 809mg | 17% |
| Vitamin A | 1.0mcg | 0% |
| Vitamin C | 1.9mg | 2% |
| Vitamin D | 0mcg | 0% |
| Vitamin E | 2.2mg | 15% |
| Vitamin K | 7.3mcg | 6% |
| Vitamin B6 | 0.14mg | 8% |
| Vitamin B12 | 0mcg | 0% |
| Folate | 58mcg | 14% |
| Thiamin (B1) | 0.27mg | 23% |
| Riboflavin (B2) | 0.15mg | 12% |
| Niacin (B3) | 5.0mg | 31% |
| Phosphorus | 1230mg | 98% |
| Magnesium | 592mg | 141% |
| Zinc | 7.8mg | 71% |
| Copper | 1.3mg | 149% |
| Manganese | 4.5mg | 197% |
| Selenium | 9.4mcg | 17% |
⚖️Common Serving Sizes
1 undetermined
129g
721kcal
39gprotein
1 undetermined
28g
157kcal
8.5gprotein
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Data from USDA FoodData Central. Values per 100g.