🧪 Nutrition Facts
- Calories 200.0
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 100.0 mg
- Potassium 269.9 mg
- Total Carbohydrate 6.0 g
- Dietary Fiber 4.0 g
- Sugars 0.0 g
- Protein 10.0 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 2.6 mg
- Magnesium 179.9 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 3.7 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 200.0 calories per serving (1 Serving (33.0g)), Dry Roasted Organic Pumpkin Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 67.8% of calories), including 2.5g of saturated fat. It contains 2.6mg of iron (14% 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
Organic Pumpkin Seeds, Eden Sea Salt
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Dry Roasted Organic Pumpkin Seeds. 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 Dry Roasted Organic Pumpkin Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Dry Roasted Organic Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200.0 kcal | 10% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 2.5 g | 13% |
| Sodium | 100.0 mg | 4% |
| Total Carbohydrate | 6.0 g | 2% |
| Dietary Fiber | 4.0 g | 14% |
| Protein | 10.0 g | 20% |
| Iron | 2.6 mg | 14% |
| Potassium | 269.9 mg | 6% |
| Magnesium | 179.9 mg | 43% ✅ |
| Zinc | 3.7 mg | 34% ✅ |
* 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
Dry Roasted Organic Pumpkin Seeds accounts for 10% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 67.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 200.0 calories in Dry Roasted Organic Pumpkin Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.1 min |
| Walking: 17 minutes per mile | 34.5 min |
| Cycling (Low Intensity) | 21.9 min |
| HIIT | 18.5 min |
| Barre | 39.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Dry Roasted Organic Pumpkin Seeds
Is Dry Roasted Organic Pumpkin Seeds good for weight loss?
These seeds are calorie-dense at 200 calories per ounce, so portion control matters if you're watching intake. However, the 10g of protein and 4g of fiber per serving help with satiety, making a small handful a satisfying snack that won't leave you hungry.
Is Dry Roasted Organic Pumpkin Seeds good for muscle building?
With 10g of protein per 33g serving, pumpkin seeds contribute to your daily protein needs, though you'd want to combine them with other protein sources for optimal muscle building. They also provide magnesium and other minerals that support muscle function and recovery.
Is Dry Roasted Organic Pumpkin Seeds a good snack for kids?
Yes—they're a nutritious whole-food snack with no added sugar or artificial ingredients. Just watch for choking risk with younger children, and be mindful of portion sizes since they're energy-dense.
What vitamins or minerals stand out in Dry Roasted Organic Pumpkin Seeds?
Iron and magnesium stand out in these seeds, with 2.6mg of iron per serving supporting oxygen transport and energy, and magnesium contributing to bone health and muscle function. Pumpkin seeds are also known for zinc content, which supports immune function and growth.
What diets does Dry Roasted Organic Pumpkin Seeds suit?
These work well for paleo, keto, vegan, and gluten-free diets. They're also suitable for vegetarian and whole-food-focused eating patterns, plus they're low in sodium compared to many roasted seeds.
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.
