🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 99.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 9.0 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 20.1 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 170.1 calories per serving (1 Serving (30.0g)), Pumpkin Seed Kernels is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 72.2% 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
Pumpkin Kernels, Cottonseed and Peanut Oils, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pumpkin Seed Kernels. 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 Seed Kernels — 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 Seed Kernels contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170.1 kcal | 8.5% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 2.5 g | 12% |
| Sodium | 99.9 mg | 4% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 9.0 g | 18% |
| Calcium | 20.1 mg | 2% |
| 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 Seed Kernels accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.1 calories in Pumpkin Seed Kernels? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.9 min |
| Walking: 17 minutes per mile | 29.4 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.8 min |
| Snow Shoveling | 23.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pumpkin Seed Kernels
Is Pumpkin Seed Kernels good for weight loss?
Pumpkin seed kernels are calorie-dense at 170 calories per ounce, so portion control matters if you're watching intake. However, the 9g of protein and 2g of fiber per serving can help with satiety, making a small handful a satisfying snack.
Is Pumpkin Seed Kernels good for muscle building?
With 9g of protein per 30g serving, pumpkin seeds contribute to daily protein needs, though they're not a primary protein source compared to meat or legumes. They also provide iron, which supports oxygen transport in muscles during exercise.
Is Pumpkin Seed Kernels a good snack for kids?
Pumpkin seeds make a good snack for older kids, offering protein and minerals for growing bodies. Just watch portions for younger children due to choking risk, and monitor sodium intake if eating regularly.
What vitamins or minerals stand out in Pumpkin Seed Kernels?
Iron stands out at 2.7mg per serving, providing meaningful amounts for a plant-based source. Pumpkin seeds are also known for magnesium and zinc, minerals important for immune function and overall health.
What diets does Pumpkin Seed Kernels suit?
These seeds work well for paleo, keto (low-carb), vegan, vegetarian, and whole-food diets. They're naturally nutrient-dense and free from processed ingredients.
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.
