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Also known as: unsalted pumpkin seed kernels, unsalted squash seed kernels
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are highly nutritious and packed with essential minerals. They are an excellent source of magnesium for heart and bone health, zinc for immune support, and antioxidants like vitamin E that protect cells from oxidative stress.
These seeds are a powerhouse of plant-based protein, providing approximately 29.84g of protein per 100g. This high protein content makes them an ideal snack for muscle repair and maintaining satiety between meals.
While they are calorie-dense at 574 calories per 100g, they can support weight loss when eaten in moderation. Their high protein and healthy fat content help you feel full longer, which can reduce overall calorie intake throughout the day.
Yes, they are very keto-friendly. With only about 14.71g of carbohydrates per 100g and a high fat content of 49.05g, they fit perfectly into a low-carb or ketogenic diet as a nutrient-dense snack.
Yes, these kernels are naturally vegan and gluten-free. They are an excellent protein and mineral source for those on plant-based diets or individuals with gluten sensitivities and celiac disease.
They are incredibly versatile; try sprinkling them over salads, Greek yogurt, or oatmeal for added crunch. You can also blend them into pesto, add them to homemade granola, or use them as a garnish for roasted squash soup.
They have a mild, nutty, and slightly earthy flavor with a subtle sweetness. Roasting enhances these notes and provides a crisp, crunchy texture that is more pronounced than in raw seeds.
roasted unsalted pumpkin and squash seed kernels is a versatile ingredient found in cuisines around the world. With 574 calories per 100g and 29.84 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store the kernels in an airtight container in a cool, dry, and dark place. Because they are high in healthy fats that can oxidize, keeping them in the refrigerator or freezer can significantly extend their shelf life and prevent rancidity.
In a sealed container at room temperature, they typically stay fresh for 2 to 3 months. If stored in the refrigerator, they can last up to 6 months, and they can be frozen for up to a year without losing quality.
Unsalted kernels allow you to control your sodium intake, which is beneficial for maintaining healthy blood pressure. They are also more versatile for baking and sweet recipes where extra salt might not be desired.