Calories in 1/4 Cup of Roasted Pumpkin and Squash Seed Kernel

1/4 cup of roasted pumpkin and squash seed kernel (30 g) has 169 calories. That is 8% of a 2,000 calorie diet.

The calories come from 8.8 g of protein, 14 g of fat and 4.3 g of carbohydrates, a split of 19% protein, 71% fat and 9% carbs. For comparison, 1/2 cup of roasted pumpkin and squash seed kernel has 339 calories. Burning 169 calories takes about 30 minutes of brisk walking or 14 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Roasted Pumpkin and Squash Seed Kernel Calorie Calculator

AmountUnit

169cal

in 1/4 cup of roasted pumpkin and squash seed kernel (30 g)

Protein8.8 g19% of calories

Fat14 g71% of calories

Carbs4.3 g9% of calories

8% of a 2,000 calorie day

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Roasted Pumpkin and Squash Seed Kernel calories by serving size

Common amounts of roasted pumpkin and squash seed kernel with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
1/4 cup	30 g	169	8.8 g	14 g	4.3 g
50g	50 g	287	15 g	25 g	7.4 g
1/2 cup	59 g	339	18 g	29 g	8.7 g
100g	100 g	574	30 g	49 g	15 g
4 oz	113 g	651	34 g	56 g	17 g
1 cup	118 g	677	35 g	58 g	17 g
200g	200 g	1148	60 g	98 g	29 g

Roasted Pumpkin and Squash Seed Kernel vs similar foods

Calories per 100 g compared with other nuts and seeds.

Oil Roasted Sunflower Seed Kernel592

Dried Sunflower Seed Kernel584

Dry Roasted Sunflower Seed Kernel582

Roasted Pumpkin and Squash Seed Kernel574

Toasted Sesame Seed Kernel567

Dried Pumpkin and Squash Seed Kernel559

Dried Watermelon Seed Kernel557

Roasted Pumpkin and Squash Seed Kernel: common questions

How many calories are in 1/4 cup of roasted pumpkin and squash seed kernel?

1/4 cup of roasted pumpkin and squash seed kernel weighs about 30 g and has 169 calories.

How much protein is in 1/4 cup of roasted pumpkin and squash seed kernel?

1/4 cup of roasted pumpkin and squash seed kernel has 8.8 g of protein, which is 18% of the 50 g Daily Value.

How many carbs are in 1/4 cup of roasted pumpkin and squash seed kernel?

1/4 cup of roasted pumpkin and squash seed kernel has 4.3 g of carbohydrates, including 1.9 g of fiber and 0.4 g of sugars.

How much roasted pumpkin and squash seed kernel is 100 calories?

100 calories of roasted pumpkin and squash seed kernel is 17 g, about 1/4 cup of roasted pumpkin and squash seed kernel.

More about roasted pumpkin and squash seed kernel

Source: USDA FoodData Central, SR Legacy. FDC ID 170557. Original description: Seeds, pumpkin and squash seed kernels, roasted, without salt. Portion weights are USDA household measures.