🧪 Nutrition Facts
- Calories 189.9
- Total Fat 16.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 5.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 8.0 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 189.9 calories per serving (1 Serving (30.0g)), Organic Pumpkin Kernel Raw is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (16.0g, 75% 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 Kernel 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 Organic Pumpkin Kernel 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 Organic Pumpkin Kernel Raw contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189.9 kcal | 9.5% |
| Total Fat | 16.0 g | 21% |
| Saturated Fat | 2.5 g | 12% |
| Sodium | 5.1 mg | 0% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 8.0 g | 16% |
| 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.
🔥 Calorie Analysis
Organic Pumpkin Kernel Raw accounts for 9.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 75% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.9 calories in Organic Pumpkin Kernel Raw? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.4 min |
| Walking: 17 minutes per mile | 32.8 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Elliptical (Low Intensity) | 31.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Organic Pumpkin Kernel Raw
Is Organic Pumpkin Kernel Raw good for weight loss?
At 190 calories per 30g serving, pumpkin kernels are calorie-dense but pack substantial protein and healthy fats that promote satiety. They can fit into a weight loss plan when portioned carefully—a small handful is satisfying without derailing your goals.
Is Organic Pumpkin Kernel Raw good for muscle building?
With 8g of protein per 30g serving, these kernels contribute to muscle repair and recovery, especially when combined with other protein sources. The zinc and magnesium they contain also support muscle function and recovery.
Is Organic Pumpkin Kernel Raw a good snack for kids?
Yes, they make a good snack for kids because they're whole-food based with zero additives. Their high fat and protein content supports childhood growth and brain development, though supervise young children due to choking risk.
What vitamins or minerals stand out in Organic Pumpkin Kernel Raw?
Iron stands out at 2.7mg per 30g—helpful for oxygen transport and energy production, especially valuable for plant-based eaters. These seeds also deliver magnesium and zinc, minerals many people don't get enough of.
What diets does Organic Pumpkin Kernel Raw suit?
Pumpkin kernels work well in paleo, keto, vegan, and vegetarian diets. They're naturally low in sodium and contain no added ingredients, making them suitable for whole-food and clean-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.
