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How Many Calories in Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 126 kcal | 5.3g |
| 100g | 446 kcal | 18.6g |
| 1 cup | 285 kcal | 11.9g |
A seeds, pumpkin and squash seeds, whole, roasted, without salt contains 446 calories per 100g. A typical 1 cup (64g) provides about 285 calories. Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt 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 Seeds, Whole, Roasted, without Salt Nutrition Facts
| Nutrient | Per 100g | Per serving (64g) |
|---|---|---|
| Calories | 446 kcal | 285 kcal |
| Protein | 18.6g | 11.9g |
| Carbohydrates | 53.8g | 34.4g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 19.4g | 12.4g |
| of which Saturates | 3.7g | 2.4g |
| Fibre | 18.4g | 11.8g |
| Sodium | 18.0mg | 12mg |
| Potassium | 919.0mg | 588mg |
| Calcium | 55.0mg | 35mg |
| Iron | 3.3mg | 2.1mg |
| Vitamin C | 0.3mg | 0.2mg |
| Vitamin A | 3.0µg | 2µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% 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 (37% DV) — an excellent source
- High in carbohydrates (20% DV) — an excellent source
- High in fibre (66% DV) — an excellent source
- High in fat (25% DV) — an excellent source
- Low in sodium (1% DV)
- High in potassium (20% DV) — an excellent source
- A good source of iron (18% DV)
- Calories: 22% DV
- Protein: 37% DV
- Carbohydrates: 20% DV
- Fibre: 66% DV
- Fat: 25% DV
- Saturated fat: 18% DV
- Sodium: 1% DV
- Potassium: 20% DV
- Calcium: 4% DV
- Iron: 18% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
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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 seeds, whole, roasted, without salt fit your diet?
High-protein diets
At 18.6g of protein per 100g, seeds, pumpkin and squash seeds, whole, roasted, without salt 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 Seeds, Whole, Roasted, without Salt provides 18.4g 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.
Frequently Asked Questions
How many calories in seeds, pumpkin and squash seeds, whole, roasted, without salt per 100g?
Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt contains 446 calories per 100g, based on USDA reference data.
Is seeds, pumpkin and squash seeds, whole, roasted, without salt high in calories?
A 1 cup of seeds, pumpkin and squash seeds, whole, roasted, without salt (64g) has around 285 calories — roughly 14% of a 2,000-calorie daily intake.
Is seeds, pumpkin and squash seeds, whole, roasted, without salt good for weight loss?
Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt is fairly calorie-dense at 446 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 285 calories.
How much protein is in seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt contains 18.6g of protein per 100g.
Is seeds, pumpkin and squash seeds, whole, roasted, without salt a good source of fibre?
Yes — seeds, pumpkin and squash seeds, whole, roasted, without salt provides 18.4g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does seeds, pumpkin and squash seeds, whole, roasted, without salt compare to soup, cream of vegetable, dry, powder?
Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt has 446 calories per 100g, close to soup, cream of vegetable, dry, powder at 446 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of seeds, pumpkin and squash seeds, whole, roasted, without salt for 20g of protein?
With 18.6g of protein per 100g, you'd need roughly 108g of seeds, pumpkin and squash seeds, whole, roasted, without salt to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to seeds, pumpkin and squash seeds, whole, roasted, without salt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, Pumpkin and Squash Seeds, Whole, Roasted, without Salt (this page) | 446 kcal | 18.6g | 53.8g | 19.4g |
| Soup, Cream of Vegetable, Dry, Powder | 446 kcal | 8.0g | 52.1g | 24.1g |
| Seeds, Pumpkin and Squash Seeds, Whole, Roasted, with Salt Added | 446 kcal | 18.6g | 53.8g | 19.4g |
| Crackers, Milk | 446 kcal | 7.6g | 71.7g | 13.8g |
| Snacks, Kraft, Cornnuts, Plain | 446 kcal | 8.5g | 71.9g | 15.6g |
| Snacks, Granola Bar, Kashi Tlc Bar, Crunchy | 446 kcal | 15.0g | 62.8g | 15.0g |
| Mary'S Gone Crackers, Original Crackers, Organic Gluten Free | 446 kcal | 12.1g | 64.3g | 15.6g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.