Dried pumpkin and squash seed kernels have 30.2 g protein per 100 g. At 559 kcal per 100 g, they deliver one of the best protein-to-calorie ratios among seeds. Drying removes moisture, concentrating both nutrients and calories per gram. Weigh rather than scooping.
How should I track Seeds, pumpkin and squash seed kernels, dried?
Seeds, pumpkin and squash seed kernels, dried is high in magnesium. Nuts like Seeds, pumpkin and squash seed kernels, dried are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.