🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 99.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 2.0 g
- Sugars 1.0 g
- Protein 9.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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
With 170.1 calories per serving (1 Serving (30.0g)), Pepitas Pumpkin Seeds Kernels is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 73.8% of calories), including 2.5g of saturated fat. It contains 2.7mg of iron (15% 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 Kernels, Cottonseed Oil, Peanut Oil, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for 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 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 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 | 170.1 kcal | 8.5% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 2.5 g | 12% |
| Sodium | 99.9 mg | 4% |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 9.0 g | 18% |
| Iron | 2.7 mg | 15% |
* 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
Pepitas Pumpkin Seeds Kernels accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 73.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.1 calories in 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 | 12.9 min |
| Walking: 17 minutes per mile | 29.4 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.8 min |
| Deadlift | 21.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pepitas Pumpkin Seeds Kernels
Is Pepitas Pumpkin Seeds Kernels good for weight loss?
Pepitas are calorie-dense at 170 calories per ounce, so portion control matters if you're watching your weight. However, their high protein and fiber content can help you feel satisfied on smaller amounts, making them a reasonable snack choice when eaten mindfully.
Is Pepitas Pumpkin Seeds Kernels good for muscle building?
With 9g of protein per serving, pepitas contribute meaningfully to muscle repair and growth, especially when paired with other protein sources throughout the day. The magnesium content also supports muscle function and recovery.
Is Pepitas Pumpkin Seeds Kernels a good snack for kids?
Pepitas make a good snack for older kids who can chew nuts safely, offering protein and nutrients in a whole-food form. Younger children might find them easier to manage than other seeds, though supervision is still recommended.
What vitamins or minerals stand out in Pepitas Pumpkin Seeds Kernels?
Iron is the standout mineral here at 2.7mg per serving, which can help support energy levels and oxygen transport in the body.
What diets does Pepitas Pumpkin Seeds Kernels suit?
These seeds work well for keto and paleo diets given their low carbs and healthy fat profile. They're also suitable for vegetarian and vegan diets as a plant-based protein option.
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.
