Vegetable
Seeds
Butternut seeds are the flat seeds from the bulb cavity—edible when cleaned and roasted like pumpkin seeds, with a mild nutty crunch. They are smaller than large carving-pumpkin seeds but similar in use. Rinse away pulp, toss with oil and salt, and roast until crisp. Snack, or crush over soups and salads. Dry thoroughly before roasting so they brown instead of steam.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.94 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Cholesterol 0 mg
- Sodium 19.2 mg
- Salt 0.05 g
- Total Carbohydrate 6.95 g
- Dietary Fibre 3.49 g
- Total Sugars 3.15 g
- Complex / starch 2.06 g
- Protein 3.11 g
- Water 17 g
- Energy 48.7 kcal
- Water 17 g
- Carbohydrates 6.95 g
- Protein 3.11 g
- Fat 0.94 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Omega-3 0.01 g
- Vitamins 81.4 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.7 mg
- Vitamin B5 — Pantothenic Acid 0.35 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 33.6 µg
- Vitamin C 2 mg
- Vitamin E 0.44 mg
- Vitamin K 27.3 µg
- Minerals 299 mg
- Major Minerals 297 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.7 · vitamin-b5-pantothenic-acid: 0.35 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 33.6 · vitamin-e: 0.44 · vitamin-k: 27.3 ·
Minerals
Seeds concentrate oil and protein for germination energy.
History
Squash seeds were eaten as a protein-rich snack across the Americas.
Zero-waste cooking revived roasting winter-squash seeds from soup prep.