Butternut Squash Seeds – Photo and Description from Vegan Venue
Butternut Squash Seeds are a fresh refrigerated ingredient we often have in our vegan pantry that we roast as a healthful snack food.
Butternut Squash Seeds
About Butternut Squash Seeds:
This is a photo of the seed cavity of a butternut squash that has been cut in half, lengthwise. We like to scoop out the seeds and roast the whole seed for a snack. See our recipe for toasted squash seeds. Squash seeds are a good source of calcium and zinc. The nutritional chart below is for roasted whole seeds. The only nutritional data we could find was for roasted pumpkin and squash seeds considered together.
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Next Ingredient: http://veganvenue.org/caraway-seeds/
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Scientific Name: Cucurbita spp.
NDB No: 12163
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ——- 64.0 g |
1 oz (85 seeds) ——- 28.350 g |
|---|---|---|---|---|---|---|
Proximates |
||||||
| Water |
g
|
4.50
|
1
|
2.880
|
1.276
|
|
| Energy |
kcal
|
446
|
0
|
285.440
|
126.441
|
|
| Energy |
kj
|
1866
|
0
|
1194.240
|
529.011
|
|
| Protein |
g
|
18.55
|
1
|
11.872
|
5.259
|
|
| Total lipid (fat) |
g
|
19.40
|
1
|
12.416
|
5.500
|
|
| Carbohydrate, by difference |
g
|
53.75
|
0
|
34.400
|
15.238
|
|
| Ash |
g
|
3.80
|
1
|
2.432
|
1.077
|
|
Minerals |
||||||
| Calcium, Ca |
mg
|
55
|
1
|
35.200
|
15.592
|
|
| Iron, Fe |
mg
|
3.31
|
1
|
2.118
|
0.938
|
|
| Magnesium, Mg |
mg
|
262
|
1
|
167.680
|
74.277
|
|
| Phosphorus, P |
mg
|
92
|
1
|
58.880
|
26.082
|
|
| Potassium, K |
mg
|
919
|
1
|
588.160
|
260.536
|
|
| Sodium, Na |
mg
|
18
|
0
|
11.520
|
5.103
|
|
| Zinc, Zn |
mg
|
10.30
|
1
|
6.592
|
2.920
|
|
| Copper, Cu |
mg
|
0.690
|
1
|
0.442
|
0.196
|
|
| Manganese, Mn |
mg
|
0.496
|
0
|
0.317
|
0.141
|
|
Vitamins |
||||||
| Vitamin C, total ascorbic acid |
mg
|
0.3
|
0
|
0.192
|
0.085
|
|
| Thiamin |
mg
|
0.034
|
0
|
0.022
|
0.010
|
|
| Riboflavin |
mg
|
0.052
|
0
|
0.033
|
0.015
|
|
| Niacin |
mg
|
0.286
|
0
|
0.183
|
0.081
|
|
| Pantothenic acid |
mg
|
0.056
|
0
|
0.036
|
0.016
|
|
| Vitamin B-6 |
mg
|
0.037
|
0
|
0.024
|
0.010
|
|
| Folate, total |
mcg
|
9
|
0
|
5.760
|
2.551
|
|
| Folic acid |
mcg
|
0
|
0
|
0.000
|
0.000
|
|
| Folate, food |
mcg
|
9
|
0
|
5.760
|
2.551
|
|
| Folate, DFE |
mcg_DFE
|
9
|
0
|
5.760
|
2.551
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
0.000
|
|
| Vitamin A, IU |
IU
|
62
|
0
|
39.680
|
17.577
|
|
| Vitamin A, RE |
mcg_RE
|
6
|
0
|
3.840
|
1.701
|
|
Lipids |
||||||
| Fatty acids, total saturated |
g
|
3.670
|
0
|
2.349
|
1.040
|
|
| 12:0 |
g
|
0.019
|
0
|
0.012
|
0.005
|
|
| 14:0 |
g
|
0.022
|
0
|
0.014
|
0.006
|
|
| 16:0 |
g
|
2.374
|
0
|
1.519
|
0.673
|
|
| 18:0 |
g
|
1.189
|
0
|
0.761
|
0.337
|
|
| Fatty acids, total monounsaturated |
g
|
6.032
|
0
|
3.860
|
1.710
|
|
| 16:1 undifferentiated |
g
|
0.042
|
0
|
0.027
|
0.012
|
|
| 18:1 undifferentiated |
g
|
5.985
|
0
|
3.830
|
1.697
|
|
| Fatty acids, total polyunsaturated |
g
|
8.844
|
0
|
5.660
|
2.507
|
|
| 18:2 undifferentiated |
g
|
8.759
|
0
|
5.606
|
2.483
|
|
| 18:3 undifferentiated |
g
|
0.077
|
0
|
0.049
|
0.022
|
|
| Cholesterol |
mg
|
0
|
0
|
0.000
|
0.000
|
|
Amino acids |
||||||
| Tryptophan |
g
|
0.326
|
12
|
0.209
|
0.092
|
|
| Threonine |
g
|
0.683
|
15
|
0.437
|
0.194
|
|
| Isoleucine |
g
|
0.956
|
15
|
0.612
|
0.271
|
|
| Leucine |
g
|
1.572
|
15
|
1.006
|
0.446
|
|
| Lysine |
g
|
1.386
|
15
|
0.887
|
0.393
|
|
| Methionine |
g
|
0.417
|
14
|
0.267
|
0.118
|
|
| Cystine |
g
|
0.228
|
3
|
0.146
|
0.065
|
|
| Phenylalanine |
g
|
0.924
|
14
|
0.591
|
0.262
|
|
| Tyrosine |
g
|
0.770
|
15
|
0.493
|
0.218
|
|
| Valine |
g
|
1.491
|
14
|
0.954
|
0.423
|
|
| Arginine |
g
|
3.049
|
14
|
1.951
|
0.864
|
|
| Histidine |
g
|
0.515
|
14
|
0.330
|
0.146
|
|
| Alanine |
g
|
0.875
|
5
|
0.560
|
0.248
|
|
| Aspartic acid |
g
|
1.873
|
5
|
1.199
|
0.531
|
|
| Glutamic acid |
g
|
3.262
|
5
|
2.088
|
0.925
|
|
| Glycine |
g
|
1.358
|
6
|
0.869
|
0.385
|
|
| Proline |
g
|
0.756
|
5
|
0.484
|
0.214
|
|
| Serine |
g
|
0.868
|
5
|
0.556
|
0.246
|
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)
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