How much fiber is in seeds, pumpkin and squash seed kernels, dried?

One cup of Seeds, pumpkin and squash seed kernels, dried has 7.7g of fiber, which is 26% of the recommended 30g daily intake. Per 100g, it contains 6.0g of fiber.

Is seeds, pumpkin and squash seed kernels, dried high in fiber?

Seeds, pumpkin and squash seed kernels, dried is a moderate source of fiber in nut and seed products, ranked #53 out of 82 foods in its category. Each serving provides 26% of your daily 30g fiber goal.

Does seeds, pumpkin and squash seed kernels, dried have soluble or insoluble fiber?

Per 100g, seeds, pumpkin and squash seed kernels, dried contains 2.0g of soluble fiber and 4.0g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Seeds, pumpkin and squash seed kernels, dried

26% daily fiber

7.7g of fiber per cup

Daily goal (30g ⓘ) 26%

Good fiber source. You'd need about 3.9 cups to reach 30g.

Fiber Breakdown per 100g

6.0g / 100g

2.0g soluble

4.0g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

7.7g

1 cup

Calories

559kcal

per 100g

Fiber / 100cal

1.1g

satiety metric

Category Rank

#53/ 82

Rank in Nut and Seed Products

Least fiber Most fiber

Seeds, pumpkin and squash seed kernels, dried & Fiber

A cup of seeds, pumpkin and squash seed kernels, dried provides 7.7g of dietary fiber along with 559 calories per 100g. That's 1.1g of fiber per 100 calories — a moderate fiber-to-calorie ratio.

The fiber splits into 2.0g soluble and 4.0g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 30.2g of protein per 100g, seeds, pumpkin and squash seed kernels, dried also contributes to satiety alongside its fiber content.