Nuts and Seeds
Seeds, pumpkin and squash seed kernels, roasted
Per 100 g of the edible portion · CNF 2026
574kcal per 100 g
29.8 gProtein
49 gFat
14.7 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 574 kcal2,401 kJ | — |
| Protein | 29.8 g | — |
| Fat | 49 g | 65% |
| of which saturated | 8.5 g | 43% |
| Monounsaturated fat | 15.7 g | — |
| Polyunsaturated fat | 19.9 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 14.7 g | — |
| of which sugars | 1.3 g | 1% |
| Fibre | 6.5 g | 23% |
| Sodium | 18 mg | 1% |
| Water | 2 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 788 mg | 23% |
| Calcium | 52 mg | 4% |
| Magnesium | 550 mg | 131% |
| Phosphorus | 1,174 mg | 94% |
| Iron | 8.1 mg | 45% |
| Zinc | 7.6 mg | 69% |
| Copper | 1.3 mg | 142% |
| Selenium | 9.4 µg | 17% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 5 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 4.5 µg | 4% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 4.4 mg | 28% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate | 57 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.8 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy574 kcal · median 574 kcal
Protein29.8 g · median 15.5 g
Fibre6.5 g · median 8.8 g
Sugars1.3 g · median 4.3 g
Saturated fat8.5 g · median 5.3 g
Salt0.05 g · median 0.05 g
90% 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 · 142%
- Magnesium550 mg · 131%
- Phosphorus1,174 mg · 94%
- Zinc7.6 mg · 69%
- Iron8.1 mg · 45%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, cashew nuts, dry roasted574 kcal
- Nuts, cashew nuts, dry roasted, salt added574 kcal
- Seeds, pumpkin and squash seed kernels, roasted, salt added574 kcal
- Nuts, beechnuts, dried576 kcal
- Nuts, pistachio nuts, dry roasted572 kcal
- Seeds, sesame butter, tahini, from raw and stone ground kernels570 kcal
- Nuts, almonds, dried, unblanched, unroasted579 kcal
- Nuts, pistachio nuts, dry roasted, salt added569 kcal
- Nuts, cashew nuts, oil roasted580 kcal
- Nuts, cashew nuts, oil roasted, salt added581 kcal
- Seeds, sesame meal, partially defatted567 kcal
- Seeds, sesame seed kernels, toasted, shelled567 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.