Seeds, Pumpkin and squash seed kernels, Roasted
Pregnancy nutrients in 100 g
100 g gives about 69% of daily zinc, 43% of daily protein and 30% of daily iron needed in pregnancy.
- Zinc 7.64 mg
- Protein 29.84 g
- Iron 8.07 mg
- Potassium 788 mg
- Choline 63 mg
- Riboflavin 0.15 mg
- Folate (DFE) 57 mcg
- Vitamin B-6 0.1 mg
- Calcium 52 mg
- Vitamin C 1.8 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 52 mg | 1000 mg |
| Choline | 63 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 57 mcg | 600 mcg |
| Iron | 8.07 mg | 27 mg |
| Potassium | 788 mg | 2900 mg |
| Protein | 29.84 g | 70 g |
| Riboflavin | 0.15 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.1 mg | 1.9 mg |
| Vitamin C | 1.8 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 7.64 mg | 11 mg |
Pregnancy guidance
RecommendedRoasted pumpkin seed kernels are recommended as an energizing, nutrient-packed snack throughout pregnancy. They deliver plant protein, iron, zinc, and healthy fats that help satisfy elevated maternal micronutrient demands. Pick dry-roasted, unsalted varieties to prevent unneeded sodium accumulation. Keep a small container in your purse for sustained energy during busy days.
Sources: ACOG · USDA MyPlate
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Seeds, Pumpkin and squash seed kernels, Roasted provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.