1 serving (28 grams) contains 126 calories, 5.0 grams of protein, 5.5 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 25.0 mg | 1% | |
| Total Carbohydrates | 75 g | 27% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 2 g | ||
| protein | 25.0 g | 50% | |
| 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 in shell
Squash seeds in shell, often enjoyed roasted, are a nutrient-dense snack or cooking ingredient. Commonly sourced from squash varieties like butternut and pumpkin, these seeds are a staple in cuisines across North America, Central America, and parts of Europe. Encased in a fibrous shell, they are rich in protein, healthy fats, and fiber, making them a satisfying option for heart and digestive health. Squash seeds also provide essential minerals, including magnesium, zinc, and iron, supporting bone strength and immune function. Their shells add an extra dose of fiber but may be hard to digest for some individuals. While naturally low in sugar, the seeds can become high-calorie and sodium-heavy if prepared with added oils or salt during roasting. Consumed in moderation and minimally processed, squash seeds in shell are a versatile and wholesome addition to snacks, trail mixes, or plant-based recipes.
