🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 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 20.1 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)), Organic Pumpkin Seed 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
Organic Pumpkin Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Organic Pumpkin Seed 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 Organic Pumpkin Seed 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 Organic Pumpkin Seed 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% |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 9.0 g | 18% |
| Calcium | 20.1 mg | 2% |
| 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
Organic Pumpkin Seed 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 Organic Pumpkin Seed 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 |
| Swimming (Low Intensity) | 21.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Organic Pumpkin Seed Kernels
Is Organic Pumpkin Seed Kernels good for weight loss?
Pumpkin seed kernels are calorie-dense at 170 calories per ounce, so portion control matters. However, their high protein (9g) and fiber content help with satiety, meaning a small handful could keep you satisfied longer than lighter snacks.
Is Organic Pumpkin Seed Kernels good for muscle building?
With 9g of protein per 30g serving, these seeds provide a decent protein boost for muscle repair and recovery. They also contain iron, which supports oxygen transport during workouts.
Is Organic Pumpkin Seed Kernels a good snack for kids?
Yes, they're a nutritious whole-food snack for kids, though whole seeds can be a choking hazard for very young children. The kernels here are already shelled, making them easier and safer to eat.
What vitamins or minerals stand out in Organic Pumpkin Seed Kernels?
Iron stands out at 2.7mg per serving, which is helpful for oxygen transport and energy. Pumpkin seeds are also known for magnesium content, important for bone health and muscle function.
What diets does Organic Pumpkin Seed Kernels suit?
These work well for keto, paleo, vegetarian, vegan, and whole-food-focused diets. Their minimal carbs (3g) and lack of processed ingredients make them suitable for most eating approaches.
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.
