🧪 Nutrition Facts
- Calories 159.9
- Total Fat 13.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 170.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 10.0 g
- Vitamin A 99.9 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 4.5 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 159.9 calories per serving (1 Serving (30.0g)), Roasted & Salted Shelled 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, 67.6% of calories), including 2.5g of saturated fat. It contains 4.5mg of iron (25% 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
Pumpkin Seeds, Vegetable Oil (canola, Sunflower, And/or Soybean), Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted & Salted Shelled 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 Roasted & Salted Shelled 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 Roasted & Salted Shelled Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 159.9 kcal | 8% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 2.5 g | 12% |
| Sodium | 170.1 mg | 7% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 10.0 g | 20% |
| Vitamin A | 99.9 IU | 2% |
| Iron | 4.5 mg | 25% ✅ |
* 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 Shelled Pumpkin Seeds accounts for 8% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 67.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 159.9 calories in Roasted & Salted Shelled 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 | 12.1 min |
| Walking: 17 minutes per mile | 27.6 min |
| Cycling (Low Intensity) | 17.5 min |
| HIIT | 14.8 min |
| Walking: 19 minutes per mile | 31.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted & Salted Shelled Pumpkin Seeds
Is Roasted & Salted Shelled Pumpkin Seeds good for weight loss?
Pumpkin seeds can fit into a weight loss plan when portioned carefully—a 30g serving provides substantial protein and fiber to keep you satisfied, though the 160 calories and 13g fat per serving mean they work best as part of a measured snack rather than eaten freely.
Is Roasted & Salted Shelled Pumpkin Seeds good for muscle building?
With 10g of protein per 30g serving, roasted pumpkin seeds are a solid plant-based protein source that supports muscle maintenance and recovery, especially when combined with other protein-rich foods throughout the day.
Is Roasted & Salted Shelled Pumpkin Seeds a good snack for kids?
Pumpkin seeds make a convenient snack for kids, offering protein and minerals in a portable form, though parents should watch for choking risk in very young children and monitor salt intake since one serving contains nearly 7% of the daily sodium limit for kids.
What vitamins or minerals stand out in Roasted & Salted Shelled Pumpkin Seeds?
Iron stands out at 4.5mg per serving—about 25% of the daily value for adults—making these seeds particularly valuable for supporting energy and oxygen transport, especially for vegetarians.
What diets does Roasted & Salted Shelled Pumpkin Seeds suit?
These seeds work well for vegetarian, vegan, paleo, and keto diets due to their plant-based protein and healthy fat content, though those watching sodium should note the 170mg per serving.
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.
