1 serving (28 grams) contains 151 calories, 7.0 grams of protein, 13.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
755 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65 g | 83% | |
| Saturated Fat | 12.5 g | 62% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 25.0 mg | 1% | |
| Total Carbohydrates | 25.0 g | 9% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 2 g | ||
| protein | 35 g | 70% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75 mg | 5% | |
| Iron | 6 mg | 33% | |
| Potassium | 1140 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Squash seeds
Squash seeds, derived from various squash fruits such as pumpkin, butternut, or acorn squash, hold a prominent place in both traditional cuisines and modern diets due to their nutrient density. Native to the Americas, squash seeds have been consumed for centuries by Indigenous peoples and are now popular worldwide as a snack or ingredient in dishes. Nutritionally, these seeds are rich in healthy fats, particularly omega-6 fatty acids, protein, and fiber. They also contain essential minerals like magnesium, zinc, and phosphorus, alongside antioxidant phytochemicals such as tocopherols (Vitamin E). With their impressive nutrient profile, squash seeds are celebrated for their contribution to heart health, immune support, and digestive well-being, making them a valuable component of a balanced diet for most individuals.
Health Benefits
- Rich in magnesium, squash seeds help regulate nerve function and contribute to bone health.
- High in zinc, these seeds support immune system function and aid in cell repair.
- Packed with fiber, squash seeds promote healthy digestion and can help regulate blood sugar levels.
- Abundant in omega-6 fatty acids and Vitamin E, they support skin health and act as antioxidants to combat oxidative stress.
- Protein content in squash seeds aids in muscle repair and overall growth.
Dietary Considerations
Selection and Storage
Store squash seeds in an airtight container in a cool, dry place to prevent moisture and preserve freshness. Roasted squash seeds should be consumed within a few weeks or frozen for up to 3 months to maintain optimal taste and texture.
Common Questions About Squash seeds Nutrition
Are squash seeds high in protein?
Yes, squash seeds are a good source of protein, with about 7 grams of protein per ounce (28 grams). They also contain beneficial amino acids, making them a nutritious snack or addition to meals.
Can I eat squash seeds on a keto or low-carb diet?
Yes, squash seeds can fit into a keto or low-carb diet as they are relatively low in net carbs. They contain approximately 4 grams of carbs and 1 gram of fiber per ounce, resulting in 3 grams of net carbs, making them a suitable snack for these diets.
What are the health benefits of eating squash seeds?
Squash seeds are packed with essential nutrients like magnesium, zinc, and healthy fats that support heart health, immune function, and bone strength. They also provide antioxidants, which can help reduce inflammation and protect against chronic diseases.
How much squash seeds should I eat per day?
A recommended serving size is about 1 ounce (roughly 2 tablespoons), which provides a balanced amount of nutrients without excessive calories (approximately 150 calories). Eating this amount as a snack or as part of a meal is considered healthy.
How do squash seeds compare to pumpkin seeds?
Squash seeds and pumpkin seeds are nutritionally similar, both offering protein, healthy fats, and minerals like magnesium and zinc. However, squash seeds have a slightly milder flavor and are smaller in size. Both can be roasted or eaten raw, depending on personal preference.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
