🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 180.0 mg
- Potassium 140.1 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)), Roasted & Salted Organic Pepitas 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 Pepitas, Organic Canola Oil, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted & Salted Organic Pepitas. 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 & Salted Organic Pepitas — 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 & Salted Organic Pepitas 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 | 180.0 mg | 8% |
| 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% |
| Potassium | 140.1 mg | 3% |
* 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 & Salted Organic Pepitas 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 Roasted & Salted Organic Pepitas? 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 |
| Walking: 18 minutes per mile | 30.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted & Salted Organic Pepitas
Is Roasted & Salted Organic Pepitas good for weight loss?
Pepitas can work in a weight loss plan if portions are controlled, since they're calorie-dense at 170 calories per 30g serving. However, the high fat content and minimal fiber make them less filling than whole nuts or seeds, so they're best enjoyed as a measured snack rather than eaten freely.
Is Roasted & Salted Organic Pepitas good for muscle building?
With 9g of protein per serving, roasted pepitas contribute meaningfully to muscle recovery and growth, especially when paired with other protein sources throughout the day.
Is Roasted & Salted Organic Pepitas a good snack for kids?
Pepitas make a decent snack for kids who can chew them safely, offering plant-based protein and minerals. The salt level is moderate, though you might rinse or choose unsalted versions for younger children.
What vitamins or minerals stand out in Roasted & Salted Organic Pepitas?
Iron stands out at 2.7mg per serving—nearly 15% of the daily value—making these seeds a solid plant-based iron source for vegetarians and vegans. They also provide magnesium and phosphorus, which support bone health and energy production.
What diets does Roasted & Salted Organic Pepitas suit?
These seeds fit well into keto, paleo, vegetarian, vegan, and Mediterranean diets. They're also suitable for gluten-free eating and work for most whole-food-focused 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.
