Nuts and Seeds
Seeds, pumpkin and squash seeds, whole, roasted
Per 100 g of the edible portion · CNF 2026
446kcal per 100 g
18.6 gProtein
19.4 gFat
53.8 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 446 kcal1,866 kJ | — |
| Protein | 18.6 g | — |
| Fat | 19.4 g | 26% |
| of which saturated | 3.7 g | 18% |
| Monounsaturated fat | 6 g | — |
| Polyunsaturated fat | 8.8 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 53.8 g | — |
| Fibre | 18.4 g | 66% |
| Sodium | 18 mg | 1% |
| Water | 4.5 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 919 mg | 27% |
| Calcium | 55 mg | 4% |
| Magnesium | 262 mg | 62% |
| Phosphorus | 92 mg | 7% |
| Iron | 3.3 mg | 18% |
| Zinc | 10 mg | 94% |
| Copper | 0.69 mg | 77% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 3 µg | 0% |
| Beta-carotene | 36 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.29 mg | 2% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0.3 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy446 kcal · median 574 kcal
Protein18.6 g · median 15.5 g
Fibre18.4 g · median 8.8 g
Saturated fat3.7 g · median 5.3 g
Salt0.05 g · median 0.05 g
68% 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
- Zinc10 mg · 94%
- Copper0.69 mg · 77%
- Fibre18.4 g · 66%
- Magnesium262 mg · 62%
- Potassium919 mg · 27%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, pumpkin and squash seeds, whole, roasted, salt added446 kcal
- Coconut meat, desiccated, sweetened, flaked, canned443 kcal
- Coconut meat, desiccated, sweetened, flaked, packaged456 kcal
- Nuts, almond paste, sweetened458 kcal
- Nuts, almond meal, partially defatted408 kcal
- Nuts, almond meal, partially defatted, salt added408 kcal
- Seeds, chia seeds, dried486 kcal
- Nuts, walnuts, glazed500 kcal
- Coconut meat, desiccated, sweetened, shredded501 kcal
- Nuts, acorn flour, full-fat501 kcal
- Nuts, acorns, raw387 kcal
- Seeds, cottonseed kernels, roasted506 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.