Seeds, pumpkin and squash seed kernels, roasted, without salt
Plant foods · Nuts & seeds · Nuts & seeds
g
Macronutrients
61
/ 100
How is this scored?
Composition
Energy
Protein
29.8 g
· 119 kcal/100g
Fat
49.1 g
· 441 kcal/100g
Carbs
14.7 g
· 59 kcal/100g
Fiber
6.5 g
Water
2 g
Total energy
574 kcal
Energy is predominantly from fat (71%); EFSA recommends 20–35% for a balanced diet
Fat quality
49
/ 100
How is this scored?
Total fat
49.1g
Saturated
8.5g
Monounsat.
15.7g
Polyunsat.
19.9g
Omega-3
0.11g
Omega-6
19.59g
Saturated fat is 13.4% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 176.5 (target ≤ 4).
Protein quality
91
/ 100
How is this scored?
Limiting amino acid is Lysine (91% of FAO reference). Combining with complementary protein sources raises the overall score.
Micronutrients
60
/ 100
How is this scored?
Vitamins
Minerals
Notable source of Manganese (224% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.