Nuts and Seeds
Seeds, pumpkin and squash seed kernels, dried
Per 100 g of the edible portion · CNF 2026
559kcal per 100 g
30.2 gProtein
49 gFat
10.7 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 559 kcal2,339 kJ | — |
| Protein | 30.2 g | — |
| Fat | 49 g | 65% |
| of which saturated | 8.7 g | 43% |
| Monounsaturated fat | 16.2 g | — |
| Polyunsaturated fat | 21 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 10.7 g | — |
| of which sugars | 1.4 g | 1% |
| Fibre | 6 g | 21% |
| Sodium | 7 mg | 0% |
| Water | 5.2 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 809 mg | 24% |
| Calcium | 46 mg | 4% |
| Magnesium | 592 mg | 141% |
| Phosphorus | 1,233 mg | 99% |
| Iron | 8.8 mg | 49% |
| Zinc | 7.8 mg | 71% |
| Copper | 1.3 mg | 149% |
| Selenium | 9.4 µg | 17% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 1 µg | 0% |
| Beta-carotene | 9 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 7.3 µg | 6% |
| Thiamin (B1) | 0.27 mg | 23% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 5 mg | 31% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 58 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.9 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy559 kcal · median 574 kcal
Protein30.2 g · median 15.5 g
Fibre6 g · median 8.8 g
Sugars1.4 g · median 4.3 g
Saturated fat8.7 g · median 5.3 g
Salt0.02 g · median 0.05 g
91% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper1.3 mg · 149%
- Magnesium592 mg · 141%
- Phosphorus1,233 mg · 99%
- Zinc7.8 mg · 71%
- Iron8.8 mg · 49%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, pistachio nuts, raw560 kcal
- Seeds, watermelon seed kernels, dried557 kcal
- Nuts, cashew nuts, raw553 kcal
- Seeds, hemp seeds, hulled553 kcal
- Seeds, sesame seeds, whole, roasted and toasted565 kcal
- Seeds, sesame meal, partially defatted567 kcal
- Seeds, sesame seed kernels, toasted, shelled567 kcal
- Seeds, sesame seed kernels, toasted, shelled, with salt567 kcal
- Nuts, pistachio nuts, dry roasted, salt added569 kcal
- Seeds, sesame butter, tahini, from raw and stone ground kernels570 kcal
- Nuts, pistachio nuts, dry roasted572 kcal
- Nuts, cashew nuts, dry roasted574 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.