🧪 Nutrition Facts
- Calories 150.9
- Total Fat 13.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 5.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 5.0 g
- Dietary Fiber 1.0 g
- Sugars 2.0 g
- Protein 7.0 g
- Vitamin A 100.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 10.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 150.9 calories per serving (1 Serving (28.0g)), Natural Raw Squash Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 70.9% of calories), including 2.0g of saturated fat. It contains 4.1mg of iron (23% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Squash Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Natural Raw Squash Seeds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Natural Raw Squash Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Natural Raw Squash Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150.9 kcal | 7.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 5.0 mg | 0% |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 2.0 g | 4% |
| Protein | 7.0 g | 14% |
| Vitamin A | 100.0 IU | 2% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 10.1 mg | 1% |
| Iron | 4.1 mg | 23% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Natural Raw Squash Seeds accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 70.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 150.9 calories in Natural Raw Squash Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.4 min |
| Walking: 17 minutes per mile | 26.0 min |
| Cycling (Low Intensity) | 16.5 min |
| HIIT | 14.0 min |
| Stationary Bike (High Intensity) | 10.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Natural Raw Squash Seeds
Is Natural Raw Squash Seeds good for weight loss?
At 151 calories per ounce, these seeds are calorie-dense, so portion control matters. However, the high protein and fat content makes them quite satiating, meaning a small handful can help curb hunger between meals.
Is Natural Raw Squash Seeds a good snack for kids?
Yes, they make a good snack for kids since they're whole-food based and free of added sugars or salt. Their small size does pose a choking risk for very young children, so they're better suited for ages 4 and up.
What vitamins or minerals stand out in Natural Raw Squash Seeds?
Iron stands out at 4.1mg per ounce, delivering a meaningful amount of this mineral that supports energy and oxygen transport. The seed's complete protein also provides all essential amino acids for muscle and tissue function.
What diets does Natural Raw Squash Seeds suit?
These work well for keto, paleo, and low-carb diets given their minimal carbohydrates and good fat profile. They're also naturally vegan and whole-food friendly for plant-based and clean-eating approaches.
What does Natural Raw Squash Seeds pair well with for a balanced meal?
Combine them with fresh fruit like berries or apple slices for a sweet-and-savory snack with balanced carbs and nutrition. They also pair nicely with hummus and vegetables, or sprinkled over salads and grain bowls for added crunch and protein.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
