🧪 Nutrition Facts
- Calories 147.0
- Total Fat 12.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 162.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 9.0 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 4.1 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
Nature's Harvest, Pumpkin Seed contains 147.0 calories per serving (1 Serving (28.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (12.0g, 67.5% of calories), including 2.0g of saturated fat. It contains 4.1mg of iron (23% 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, Salt
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Nature's Harvest, 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 Nature's Harvest, 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 Nature's Harvest, Pumpkin Seed contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 147.0 kcal | 7.4% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 162.1 mg | 7% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 9.0 g | 18% |
| Vitamin A | 100.0 IU | 2% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 10.1 mg | 1% |
| Iron | 4.1 mg | 23% ✅ |
* 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
Nature's Harvest, Pumpkin Seed accounts for 7.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 67.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 147.0 calories in Nature's Harvest, 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 | 11.1 min |
| Walking: 17 minutes per mile | 25.4 min |
| Cycling (Low Intensity) | 16.1 min |
| HIIT | 13.6 min |
| Snowboarding | 20.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Nature's Harvest, Pumpkin Seed
Is Nature's Harvest, Pumpkin Seed good for weight loss?
Pumpkin seeds are calorie-dense at 147 calories per ounce, so portion control matters. However, their high protein (9g) and healthy fat content can help you feel satisfied on smaller amounts, making them useful for weight loss if you're mindful about serving sizes.
Is Nature's Harvest, Pumpkin Seed good for muscle building?
With 9g of protein per ounce, pumpkin seeds provide solid protein support for muscle recovery and growth. They also deliver minerals like iron, which supports oxygen transport to muscles during exercise.
Is Nature's Harvest, Pumpkin Seed a good snack for kids?
Pumpkin seeds make a good snack for kids who can chew them safely, offering protein and minerals for growth. The mild flavor and satisfying crunch appeal to many children, though whole seeds are a choking risk for very young kids.
What vitamins or minerals stand out in Nature's Harvest, Pumpkin Seed?
Iron stands out at 4.1mg per ounce, contributing meaningfully to daily iron needs—especially valuable for plant-based eaters. The seeds also provide magnesium and zinc, minerals often lacking in typical diets.
What diets does Nature's Harvest, Pumpkin Seed suit?
These seeds work well for keto, paleo, vegan, and vegetarian diets. They're also suitable for most whole-food-focused approaches thanks to their simple ingredient list.
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.
