Nutrition Facts for Philippine Squash Seeds


Kalabasa (Cucurbita maxima), a squash with orange flesh, is popular in Filipino cuisine; it is a species of the cucurbita family of squashes that includes pumpkins that are familiar to growers in temperate climates. Cucurbita squashes all have orange, yellow or green exteriors with creases running from bottom to top. Filipinos sometimes refer to kalabasas as pumpkins; kalabasa seeds are popular snacks in the Philippines.

Calculating Nutritional Value

The seeds of Cucurbita maxima and closely related species C. moschata, C. mixta, and C. pepto are of different sizes, but they are nutritionally identical. C. mixta and C. pepto refer to varieties of pumpkin associated with Halloween in North America. Kalabasa squash are smaller than pumpkins, and the exterior is green, but the orange flesh inside looks and tastes the same as pumpkin, and the large, flat seeds are equally flavorful. The nutritional values for curbita seeds calculated by the United States Department of Agriculture (USDA) listed here by volume are posted on

Fat and Calories

The USDA says there are 63.3 grams of fat in 1 cup of cucurbita seeds including 12 grams of saturated fat, 28.8 grams of polyunsaturated fat and 19.7 grams monounsaturated of fat. Eating 1 cup of seeds will yield 747 calories of which 95 are from carbohydrates, 530 from fat and 118 from protein.

Carbohydrates, Fiber and Protein

One cup of cucurbita seeds contains 24.6 grams of carbohydrates, 5.4 grams of fiber and 33.9 grams of protein.


The USDA reports its findings in terms of the percentage of the recommended daily value (DV) of minerals and vitamins. For a 1-cup serving of cucurbita seeds, the percent of DV for minerals is as follows: iron 115 percent; calcium 6 percent; magnesium 185 percent; phosphorus 162 percent; potassium 32 percent; zinc 69 percent; copper 96 percent; manganese 208 percent; selium 11 percent.


The USDA lists these recommended DV for vitamins in 1 cup of seeds: vitamin A 10 percent; vitamin C 4 percent; vitamin K 89 percent; thiamine 19 percent; riboflavin 26 percent; niacin 12 percent; vitamin B6 15 percent; folate 20 percent and panthothenic acid 5 percent.

Amino Acids

ESHA Research of Salem, Oregon, gives the following minimum daily values of amino acids contained in 1/4 cup of raw pumpkin seeds: cystine 29.95 percent; histidine 15.5 percent; isoleucine 33 percent; leucine 24.9 percent; lysine 23.4 percent; methionine 22.97 percent; phenylalanine 31 percent; threonine 21.77 percent; tryptophan 34 percent; tyrosine 31.96 percent; valine 40.14 percent.

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About this Author

Richard Hoyt, the author of 26 mysteries, thrillers and other novels, is a former reporter for Honolulu dailies and writer for "Newsweek" magazine. He taught nonfiction writing and journalism at the university level for 10 years. He holds a Ph.D. in American studies.