Seeds, pumpkin and squash seed kernels, dried
FDC 170556cup (129 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 72 · +7 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, pumpkin and squash seed kernels, dried is a strongly nutrient-dense choice at 72 of 100. Within nuts & seeds it ranks 18 of 60. Per 100 grams it is an excellent source of magnesium (141% DV), an excellent source of protein (60% DV), an excellent source of iron (49% DV). Most of its 559 calories per 100 grams come from fat. Worth noting: it is high in saturated fat (8.7 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 559 kcal | 28% |
| Total fat | 49 g | 63% |
| Saturated fat | 8.7 g | 43% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 6 g | 21% |
| Sugars | 1.4 g | |
| Protein | 30 g | 60% |
| Potassium | 809 mg | 17% |
| Calcium | 46 mg | 4% |
| Iron | 8.8 mg | 49% |
| Magnesium | 592 mg | 141% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 2.2 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 721 kcal | 36% |
| Total fat | 63 g | 81% |
| Saturated fat | 11 g | 56% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 7.7 g | 28% |
| Sugars | 1.8 g | |
| Protein | 39 g | 78% |
| Potassium | 1044 mg | 22% |
| Calcium | 59 mg | 5% |
| Iron | 11 mg | 63% |
| Magnesium | 764 mg | 182% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin A | 1.3 µg | 0% |
| Vitamin E | 2.8 mg | 19% |
Source: USDA FoodData Central · Public domain
FDC 170556Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, sesame seeds, whole, driedDensity 74 vs 72Seeds, sesame butter, pasteDensity 74 vs 72Seeds, flaxseedDensity 75 vs 72