Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is a nut/seed, with a high energy density of 515 kcal per 100g. It is an excellent source of Manganese, Phosphorus and Copper, providing 179%, 164% and 136% of the Daily Value respectively. This nut/seed is high in protein, a useful source of fiber, high in fat. Nuts and seeds provide healthy fats, protein, fiber, and minerals including magnesium, zinc, and selenium. Their high nutrient density makes them a valuable component of heart-healthy diets. Our database tracks 95 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 95 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water Foundation | 6.6 | g | — | 0% |
| Calories Foundation | 515 | kcal | — | — |
| Energy (kJ) SR | 2,339 | kj | — | — |
| Protein Foundation | 29.9 | g | — | 53% |
| Total Fat Foundation | 40.0 | g | — | — |
| Carbohydrate Foundation | 18.7 | g | — | 14% |
| Fiber Foundation | 5.1 | g | — | 13% |
| Total Sugars SR | 1.4 | g | — | — |
| Starch SR | 1.5 | g | — | — |
| Ash Foundation | 4.8 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium Foundation | 37.4 | mg | — | 4% |
| Iron Foundation | 8.4 | mg | — | 104% |
| Magnesium Foundation | 500 | mg | — | 125% |
| Phosphorus Foundation | 1,150 | mg | — | 164% |
| Potassium Foundation | 691 | mg | — | 20% |
| Sodium Foundation | 0 | mg | — | — |
| Zinc Foundation | 6.3 | mg | — | 58% |
| Copper Foundation | 1.2 | mg | — | 136% |
| Manganese Foundation | 4.1 | mg | — | 179% |
| Selenium Foundation | 20.5 | µg | — | 37% |
Vitamins 33
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 16.0 | µg | — | 2% |
| Vitamin A (IU) SR | 1.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 9.0 | µg | — | — |
| Alpha-Carotene SR | 1.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 1.0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 74.0 | µg | — | — |
| Vitamin C SR | 1.9 | mg | — | 2% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 2.2 | mg | — | 14% |
| Beta-Tocopherol SR | 0.03 | mg | — | — |
| Gamma-Tocopherol SR | 35.1 | mg | — | — |
| Delta-Tocopherol SR | 0.44 | mg | — | — |
| Alpha-Tocotrienol SR | 0 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0.06 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 7.3 | µg | — | 6% |
| Vitamin K1 (dihydro) SR | 0 | µg | — | — |
| Vitamin K2 (MK-4) SR | 0 | µg | — | — |
| Thiamin (B1) SR | 0.27 | mg | — | 23% |
| Riboflavin (B2) SR | 0.15 | mg | — | 12% |
| Niacin (B3) SR | 5.0 | mg | — | 31% |
| Pantothenic Acid (B5) SR | 0.75 | mg | — | 15% |
| Vitamin B6 SR | 0.14 | mg | — | 11% |
| Folate SR | 58.0 | µg | — | 14% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 58.0 | µg | — | — |
| Folate (DFE) SR | 58.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 63.0 | mg | — | 12% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 8.7 | g | — | — |
| Monounsaturated Fat SR | 16.2 | g | — | — |
| Polyunsaturated Fat SR | 21.0 | g | — | — |
| Trans Fat SR | 0.06 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 ALA SR | 0.12 | g | — | 8% |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0.001 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0.003 | g | — | — |
| Lauric Acid (12:0) SR | 0.006 | g | — | — |
| Myristic Acid (14:0) SR | 0.06 | g | — | — |
| Palmitic Acid (16:0) SR | 5.4 | g | — | — |
| Stearic Acid (18:0) SR | 2.9 | g | — | — |
| Linoleic Acid (18:2) SR | 20.7 | g | — | 122% |
| Omega-6 LA SR | 20.7 | g | — | — |
| Omega-6 GLA SR | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 0.12 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.58 | g | — | — |
| Threonine SR | 1.00 | g | — | — |
| Isoleucine SR | 1.3 | g | — | — |
| Leucine SR | 2.4 | g | — | — |
| Lysine SR | 1.2 | g | — | — |
| Methionine SR | 0.60 | g | — | — |
| Cystine SR | 0.33 | g | — | — |
| Phenylalanine SR | 1.7 | g | — | — |
| Tyrosine SR | 1.1 | g | — | — |
| Valine SR | 1.6 | g | — | — |
| Arginine SR | 5.4 | g | — | — |
| Histidine SR | 0.78 | g | — | — |
| Alanine SR | 1.5 | g | — | — |
| Aspartic Acid SR | 3.0 | g | — | — |
| Glutamic Acid SR | 6.2 | g | — | — |
| Glycine SR | 1.8 | g | — | — |
| Proline SR | 1.3 | g | — | — |
| Serine SR | 1.7 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Selenium (via glutathione peroxidase) and vitamin E work as complementary antioxidants. Selenium reduces peroxides while vitamin E prevents lipid peroxidation in membranes.
Combs, Br J Nutr, 2001
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Phytates in fibre-rich foods chelate zinc, reducing its bioavailability by up to 50% in high-phytate diets. This is a major concern in plant-based diets.
Sandstrom, Food Nutr Res, 1997
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.58 | 19.3 |
| Threonine | 1.00 | 33.4 |
| Isoleucine | 1.3 | 42.8 |
| Leucine | 2.4 | 80.9 |
| Lysine | 1.2 | 41.3 |
| Methionine | 0.60 | 20.2 |
| Cystine | 0.33 | 11.1 |
| Phenylalanine | 1.7 | 57.9 |
| Tyrosine | 1.1 | 36.5 |
| Valine | 1.6 | 52.8 |
| Arginine | 5.4 | 179.0 |
| Histidine | 0.78 | 26.1 |
| Alanine | 1.5 | 49.7 |
| Aspartic Acid | 3.0 | 99.0 |
| Glutamic Acid | 6.2 | 206.9 |
| Glycine | 1.8 | 61.6 |
| Proline | 1.3 | 44.0 |
| Serine | 1.7 | 55.9 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Other Vegetables” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Tree Nuts
Top 10 countries by per capita supply of the “Tree Nuts” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+75%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Nut and Seed Products
Frequently Asked Questions
How many calories are in Seeds, pumpkin and squash seed kernels, dried?
Seeds, pumpkin and squash seed kernels, dried contains 515 kcal per 100 grams, making it a very calorie-dense food. The energy comes from 29.9g of protein (23% of calories), 40.0g of fat (70%), and 18.7g of carbohydrates (15%). Fat is the primary energy source.
What is Seeds, pumpkin and squash seed kernels, dried most nutritious for?
The standout nutrient in Seeds, pumpkin and squash seed kernels, dried is Manganese, providing 4.1 mg per 100g (179% of the Daily Value). It is also a notable source of Phosphorus (164% DV). Our database tracks 95 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Seeds, pumpkin and squash seed kernels, dried high in protein?
With 29.9g per 100 grams, Seeds, pumpkin and squash seed kernels, dried is a high-protein food. Protein accounts for 23% of its total calories, making it suitable for diets focused on protein intake.
How much fiber is in Seeds, pumpkin and squash seed kernels, dried?
Seeds, pumpkin and squash seed kernels, dried contains 5.1g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the insulin index of Seeds, pumpkin and squash seed kernels, dried?
Seeds, pumpkin and squash seed kernels, dried has a low insulin response (II: 20) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This means it triggers relatively little insulin secretion, which may be relevant for those managing insulin sensitivity or following low-insulin dietary strategies. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.