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Squash Seeds Nutrition Facts

677 calories in 1 cup

Calories in Squash Seeds
Seeds, pumpkin and squash seed kernels, roasted, without salt
677 calories in 1 cup
1 cup = 118g ≈ 0.260lb ≈ 4.16oz
5.74 calories / gram
17 Weight Watchers points
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Calorie Sources:72% fats; 18% proteins; 10% carbohydrates
Fats:57.88 g (484 calories, 49% by weight)
Carbohydrates:17.36 g (71 calories, 15% by weight)
Proteins:35.21 g (122 calories, 30% by weight)
Alcohol:~
Water:2.40 g (2% by weight)
Fat Composition:45% polyunsaturated; 36% monounsaturated; 19% saturated
Trans Fat :47.20 mg
Dietary Fiber:7.67 g (7% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup
1 oz
Common Name:pepitas
Footnotes: Other phytosterols total 248.8 mg/100g; these include delta 5-avenasterol (3.5), sitostanol (3.5), campestanol (.8), and other minor phytosterols (241 mg).
Food Group:Nut and Seed Products
USDA #:12016
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Vitamin A:9 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:1.18 mcg
β-Carotene:5.90 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:35.40 mcg
Vitamin B-1:82.60 mcg
Vitamin B-2:177 mcg
Vitamin B-3:5.23 mg
Vitamin B-5:672.60 mcg
Vitamin B-6:118 mcg
Vitamin B-9:67.26 mcg
Food folate:67.26 mcg
Dietary Folate Equivalent:67.26 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:74.34 mg
Vitamin C:2.12 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:660.80 mcg
Added α-Tocopherol:~
β-Tocopherol:106.20 mcg
δ-Tocopherol:330.40 mcg
γ-Tocopherol:15.02 mg
Vitamin K:5.31 mcg
Calcium (Ca):61.36 mg
Copper (Cu):1.50 mg
Fluoride (F):~
Iron (Fe):9.52 mg
Magnesium (Mg):0.65 g
Manganese (Mn):5.30 mg
Phosphorus (P):1.39 g
Potassium (K):0.93 g
Selenium (Se):11.09 mcg
Sodium (Na):21.24 mg
Zinc (Zn):9.02 mg
Cholesterol:~
Phytosterols:~
Campesterol:3.54 mg
Stigmasterol:~
β-sitosterol:15.34 mg
Carbohydrates Total:17.36 g
Dietary Fiber:7.67 g
Sugars Total:1.52 g
Fructose:82.60 mg
Galactose:~
Glucose/Dextrose:82.60 mg
Lactose:~
Maltose:~
Sucrose:1.35 g
Starch:0.87 g
Proteins Total:35.21 g
Essential amino acids
Phenylalanine:2.02 g
Leucine:2.81 g
Methionine:0.70 g
Lysine:1.44 g
Isoleucine:1.49 g
Valine:1.83 g
Threonine:1.16 g
Tryptophan:0.66 g
Histidine:0.91 g
Arginine:6.23 g
Non-essential amino acids
Alanine:1.72 g
Aspartic acid:3.45 g
Betaine:1.77 mg
Cystine:0.38 g
Glutamic acid:7.20 g
Glycine:2.14 g
Hydroxyproline:~
Proline:1.52 g
Serine:1.95 g
Tyrosine:1.26 g
Fats Total:57.88 g
Saturated fatty acids:10.08 g
Monounsaturated fatty acids:18.56 g
Polyunsaturated fatty acids:23.42 g
Trans fatty acids:47.20 mg
Trans-monoenoic:11.80 mg
Trans-polyenoic:23.60 mg
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:8.26 mg
Octanoic/Caprylic [8:0]:2.36 mg
Decanoic/Capric [10:0]:2.36 mg
Dodecanoic/Lauric [12:0]:7.08 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:59 mg
Pentadecanoic [15:0]:9.44 mg
Hexadecanoic/Palmitic [16:0]:6.12 g
Heptadecanoic/Margaric [17:0]:35.40 mg
Octadecanoic/Stearic [18:0]:3.43 g
Eicosanoic/Arachidic [20:0]:0.25 g
Docosanoic/Behenic [22:0]:70.80 mg
Tetracosanoic/Lignoceric [24:0]:47.20 mg
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:47.20 mg
[16:1 cis]:47.20 mg
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:18.43 g
[18:1 cis]:18.42 g
[18:1 trans]:11.80 mg
Eicosenoic/Gadoleic [20:1]:59 mg
Docosenoic/Erucic [22:1]:1.18 mg
[22:1 cis]:~
[22:1 trans]:1.18 mg
Cis-Tetracosenoic/Nervonic [24:1 cis]:11.80 mg
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:23.12 g
[18:2 CLAs]:5.90 mg
[18:2 i]:~
[18:2 Ω-6 c,c]:23.07 g
[18:2 t,~]:23.60 mg
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.13 g
[18:3 Ω-3 c,c,c]:0.13 g
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:11.80 mg
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:0.14 g
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:5.90 mg
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:5.16 g
Caffeine:~
Theobromine:~
Product Type:Squash
Weight Watchers Points:17 point(s)
Atkins Diet (Induction) Rating:6 / 10
Atkins Diet (Maintanence) Rating:5 / 10
Zone Diet Rating:2 / 10
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