🧪 Nutrition Facts
- Calories 150.9
- Total Fat 13.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 5.0 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 100.0 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 10.1 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 150.9 calories per serving (1 Serving (28.0g)), Organic Raw Shelled Pumpkin Seed 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
Organic 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 Organic Raw Shelled Pumpkin Seed. 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 Raw Shelled Pumpkin Seed — 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 Raw Shelled Pumpkin Seed contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150.9 kcal | 7.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 5.0 mg | 0% |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 7.0 g | 14% |
| Vitamin A | 100.0 IU | 2% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 10.1 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
Organic Raw Shelled Pumpkin Seed accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 70.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 150.9 calories in Organic Raw Shelled Pumpkin Seed? 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 | 26.0 min |
| Cycling (Low Intensity) | 16.5 min |
| HIIT | 14.0 min |
| Soccer | 16.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Organic Raw Shelled Pumpkin Seed
Is Organic Raw Shelled Pumpkin Seed good for weight loss?
Pumpkin seeds can fit into a weight loss plan when portioned carefully, as a 28g serving provides 7g of protein and substantial healthy fats that promote satiety. However, at 151 calories per ounce, they're calorie-dense, so measuring out portions rather than eating straight from the bag is important.
Is Organic Raw Shelled Pumpkin Seed a good snack for kids?
Yes, pumpkin seeds make a great snack for kids—they're crunchy, mild-flavored, and packed with protein to support growth. Just watch portion sizes and supervise younger children to prevent choking.
What vitamins or minerals stand out in Organic Raw Shelled Pumpkin Seed?
Iron stands out at 2.7mg per serving, providing about 15% of the daily value and making these seeds a solid plant-based source for vegetarians and vegans. The minerals also include magnesium and zinc, which support immune function and bone health.
What diets does Organic Raw Shelled Pumpkin Seed suit?
These seeds work well for keto, paleo, vegan, vegetarian, and whole-food diets. They're also suitable for nut-free diets since they're seeds, making them a versatile option across many eating patterns.
What does Organic Raw Shelled Pumpkin Seed pair well with for a balanced meal?
Combine pumpkin seeds with fresh fruit, yogurt, or whole grains like oatmeal or quinoa for balanced meals. They also complement salads, roasted vegetables, or pair nicely with cheese and whole grain crackers for a satisfying snack plate.
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.
