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 |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52 g | 66% | |
| Saturated Fat | 10 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 20 g | 7% | |
| Dietary Fiber | 4.4 g | 15% | |
| Sugars | 1.6 g | ||
| protein | 28 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 904 mg | 19% | |
* 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 with shells
Squash seeds with shells, also known as pumpkin seeds, are nutrient-dense snacks originally cultivated in the Americas and now enjoyed worldwide. These seeds are encased in hard, fibrous shells and boast a nutty, earthy flavor. Packed with essential nutrients, they are an excellent source of protein, healthy fats, fiber, magnesium, zinc, and antioxidants. The high magnesium content supports bone health and nerve function, while zinc boosts immunity and skin health. Their crunchy shell provides additional fiber, promoting digestive health. Squash seeds are commonly enjoyed toasted and seasoned, making them a popular snack in various cuisines, including Mexican and Mediterranean. While nutritious, they can be calorie-dense, so portion control is key. Opt for unsalted or lightly seasoned varieties to avoid excess sodium intake. These versatile seeds can be eaten on their own, added to salads, or ground into sauces, making them a delicious and healthy addition to your diet.
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.
