🧪 Nutrition Facts
- Calories 151.1
- Total Fat 13.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 5.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 5.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 7.0 g
- Vitamin A 100.1 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 9.9 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 151.1 calories per serving (1 Serving (28.4g)), Pumpkin Seeds Shelled Raw is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 70.9% of calories), including 2.0g 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
Raw Shelled Pumpkin Seeds
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pumpkin Seeds Shelled Raw. 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 Pumpkin Seeds Shelled Raw — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pumpkin Seeds Shelled Raw contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 151.1 kcal | 7.6% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 5.1 mg | 0% |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 7.0 g | 14% |
| Vitamin A | 100.1 IU | 2% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 9.9 mg | 1% |
| 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
Pumpkin Seeds Shelled Raw accounts for 7.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 70.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 151.1 calories in Pumpkin Seeds Shelled Raw? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.4 min |
| Walking: 17 minutes per mile | 26.1 min |
| Cycling (Low Intensity) | 16.5 min |
| HIIT | 14.0 min |
| Raking Leaves | 29.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pumpkin Seeds Shelled Raw
Is Pumpkin Seeds Shelled Raw good for weight loss?
Pumpkin seeds are calorie-dense at 151 calories per ounce, but their high protein and fat content makes them satisfying in small portions. A modest handful can curb hunger without derailing your goals, though portion control matters.
Is Pumpkin Seeds Shelled Raw a good snack for kids?
Yes, raw shelled pumpkin seeds are a convenient snack for kids since there's no shell to crack. Their mild flavor and crunchy texture appeal to many children, plus they offer plant-based protein and minerals.
What vitamins or minerals stand out in Pumpkin Seeds Shelled Raw?
Iron stands out with 2.7mg per serving, which supports healthy blood and energy levels. This makes them particularly valuable for vegetarians and vegans who rely on plant-based iron sources.
What diets does Pumpkin Seeds Shelled Raw suit?
These seeds work well for keto, paleo, vegan, and vegetarian diets. They're also suitable for low-sodium eating plans given their minimal salt content.
What does Pumpkin Seeds Shelled Raw pair well with for a balanced meal?
Combine them with whole grain crackers and cheese for a balanced snack, or sprinkle over salads with leafy greens and a citrus dressing. They also work nicely mixed into oatmeal or yogurt bowls for added texture and nutrition.
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.
