Seeds, pumpkin and squash seed kernels, roasted, without salt: nutrition per 100 g
Food group: Nut and Seed Products.
What 100 g gives you in pregnancy
| Folate | 57 mcg — 10% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country, so these percentages are only meaningful against the authority named here. They describe 100 g of this food, not a meal plan.
Nutrition per 100 g
| Energy | 574 kcal |
| Protein | 29.8 g |
| Fat | 49.0 g |
| Carbohydrate | 14.7 g |
| Fibre | 6.5 g |
| Iron | 8.1 mg |
| Calcium | 52 mg |
| Folate | 57 mcg |
| Vitamin C | 1.8 mg |
| Choline | 63 mg |
| Zinc | 7.6 mg |
| Sodium | 18 mg |
Explore further
Seeds, pumpkin and squash seed kernels, roasted, without salt is a notable source of folate and iron — see what each does in pregnancy.
More nut and seed products: Nuts, acorn flour, full fat, Nuts, acorns, dried, Nuts, acorns, raw, Nuts, almond butter, plain, with salt added, Nuts, almond butter, plain, without salt added, Nuts, almond paste.
Show the evidence
Source: USDA FoodData Central (public domain). Values are per 100 g, from the sr legacy food dataset.
Composition varies with variety, growing conditions, storage and preparation, so treat these as typical values rather than exact ones for the item in your kitchen.
Educational reference, not medical advice.