🧪 Nutrition Facts
- Calories 180.1
- Total Fat 13.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 243.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 11.0 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 8.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.0 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 180.1 calories per serving (1 Serving (31.0g)), Unsalted Raw Pumpkin Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 66.1% of calories), including 3.0g of saturated fat. It contains 4.0mg of iron (22% 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 Pumpkin Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Unsalted Raw 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 Unsalted Raw 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 Unsalted Raw Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.1 kcal | 9% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 3.0 g | 15% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 11.0 g | 22% |
| Calcium | 8.1 mg | 1% |
| Iron | 4.0 mg | 22% ✅ |
| Potassium | 243.0 mg | 5% |
* 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
Unsalted Raw Pumpkin Seeds accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 66.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.1 calories in Unsalted Raw 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 | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Mowing Lawn (Walking Moderate) | 26.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Unsalted Raw Pumpkin Seeds
Is Unsalted Raw Pumpkin Seeds good for weight loss?
Pumpkin seeds can support weight loss efforts thanks to their high protein content—11g per ounce—which promotes satiety and helps control hunger. The combination of protein, fiber, and healthy fats means a small portion is quite satisfying, making them useful for keeping calories in check.
Is Unsalted Raw Pumpkin Seeds good for muscle building?
With 11g of protein per serving, these seeds provide a decent plant-based protein boost for muscle maintenance and repair. They also deliver iron and other minerals that support athletic performance, though pairing them with other protein sources will give you more complete amino acid profiles.
Is Unsalted Raw Pumpkin Seeds a good snack for kids?
Kids generally enjoy pumpkin seeds as a crunchy snack, and they're a nutritious option without added salt or sugar. However, they're small enough to be a choking hazard for very young children, so supervision is recommended for toddlers.
What vitamins or minerals stand out in Unsalted Raw Pumpkin Seeds?
Iron stands out at 4mg per serving—a meaningful amount that supports energy and oxygen transport, especially valuable for plant-based eaters. Potassium at 243mg also contributes to heart and muscle function.
What diets does Unsalted Raw Pumpkin Seeds suit?
Unsalted raw pumpkin seeds work well with vegan, vegetarian, keto, paleo, and whole-food diets. They're naturally low in carbs, free from added sodium, and contain no processed ingredients, making them flexible for most eating patterns.
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.
