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How Many Calories in Seeds, Pumpkin and Squash Seed Kernels, Dried?

Fact-checked against original USDA source data by our editorial team.

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Quick reference — common serving sizes

A seeds, pumpkin and squash seed kernels, dried contains 559 calories per 100g. A typical 1 cup (129g) provides about 721 calories. Seeds, Pumpkin and Squash Seed Kernels, Dried is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.

Seeds, Pumpkin and Squash Seed Kernels, Dried Nutrition Facts

% of Daily Value (per 100g)

Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.

• High in protein (60% DV) — an excellent source
• High in fibre (21% DV) — an excellent source
• High in fat (63% DV) — an excellent source
• Low in sodium (0% DV)
• A good source of potassium (17% DV)
• High in iron (49% DV) — an excellent source
• A good source of selenium (17% DV)
• A good source of riboflavin (B2) (15% DV)

• High in saturated fat (43% DV) — worth weighing against your daily intake if you're watching this specifically

• Calories: 28% DV
• Protein: 60% DV
• Carbohydrates: 4% DV
• Fibre: 21% DV
• Fat: 63% DV
• Saturated fat: 43% DV
• Sodium: 0% DV
• Potassium: 17% DV
• Calcium: 4% DV
• Iron: 49% DV
• Vitamin C: 2% DV
• Vitamin A: 0% DV
• Selenium: 17% DV
• Riboflavin (B2): 15% DV

Have a cat or dog? Check whether seeds, pumpkin and squash seed kernels, dried is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. If calorie tracking is part of a broader health check, hormone testing can rule out metabolic factors affecting your results. Tracking supplements too? Check drug and supplement interactions before combining anything new.

Good to know

Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.

Does seeds, pumpkin and squash seed kernels, dried fit your diet?

High-protein diets

At 30.2g of protein per 100g, seeds, pumpkin and squash seed kernels, dried clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.

Fibre intake

Seeds, Pumpkin and Squash Seed Kernels, Dried provides 6.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.

Moderation note

Seeds, Pumpkin and Squash Seed Kernels, Dried is relatively energy-dense (559 kcal/100g) with 8.7g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.

Foods with a similar calorie count

Other snacks closest to seeds, pumpkin and squash seed kernels, dried by calories per 100g:

Last updated: 5 September 2026

Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.