🧪 Nutrition Facts
- Calories 147.0
- Total Fat 12.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 5.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 9.0 g
- Vitamin A 100.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 10.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Roasted Pepitas Pumpkin Seeds Kernels contains 147.0 calories per serving (1 Serving (28.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (12.0g, 67.5% of calories), including 2.0g of saturated fat. It contains 4.1mg of iron (23% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pumpkin Seeds, Vegetable Oil.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted Pepitas Pumpkin Seeds Kernels. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Roasted Pepitas Pumpkin Seeds Kernels — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Roasted Pepitas Pumpkin Seeds Kernels contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 147.0 kcal | 7.4% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 5.0 mg | 0% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 9.0 g | 18% |
| Vitamin A | 100.0 IU | 2% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 10.1 mg | 1% |
| Iron | 4.1 mg | 23% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Roasted Pepitas Pumpkin Seeds Kernels accounts for 7.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 67.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 147.0 calories in Roasted Pepitas Pumpkin Seeds Kernels? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.1 min |
| Walking: 17 minutes per mile | 25.4 min |
| Cycling (Low Intensity) | 16.1 min |
| HIIT | 13.6 min |
| Zumba | 18.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted Pepitas Pumpkin Seeds Kernels
Is Roasted Pepitas Pumpkin Seeds Kernels good for weight loss?
Roasted pepitas are calorie-dense at 147 calories per ounce, but their high protein and fat content can help you feel satisfied longer, making portion control easier. They're best enjoyed as a measured snack rather than eaten freely.
Is Roasted Pepitas Pumpkin Seeds Kernels good for muscle building?
With 9g of protein per ounce, these seeds provide meaningful protein for muscle repair and growth. Pair them with other protein sources throughout the day to meet your full protein needs.
Is Roasted Pepitas Pumpkin Seeds Kernels a good snack for kids?
These make a good snack for kids since they're whole foods without added sugars or excessive salt. Just watch portions and supervise younger children to prevent choking.
What vitamins or minerals stand out in Roasted Pepitas Pumpkin Seeds Kernels?
Iron stands out at 4.1mg per ounce—nearly 23% of the daily value for adult women—making pepitas a plant-based iron option. This is particularly valuable for vegetarians and vegans.
What diets does Roasted Pepitas Pumpkin Seeds Kernels suit?
Pepitas work well for paleo, keto, vegan, and vegetarian diets. Their low carb content and minimal sodium also make them suitable for low-carb and low-sodium eating plans.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
