🧪 Nutrition Facts
- Calories 186.0
- Total Fat 16.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 6.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 6.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 9.0 g
- Vitamin A 149.9 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 20.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 5.0 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
📋 Nutrition Summary
With 186.0 calories per serving (1 Serving (34.0g)), International Harvest's, Organic 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 (16.0g, 70.6% of calories), including 3.0g of saturated fat. It contains 5.0mg of iron (28% 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 International Harvest's, Organic 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 International Harvest's, Organic 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 International Harvest's, Organic Raw Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 186.0 kcal | 9.3% |
| Total Fat | 16.0 g | 21% |
| Saturated Fat | 3.0 g | 15% |
| Sodium | 6.1 mg | 0% |
| Total Carbohydrate | 6.0 g | 2% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 9.0 g | 18% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 20.1 mg | 2% |
| Iron | 5.0 mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
International Harvest's, Organic Raw Pumpkin Seeds accounts for 9.3% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 70.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 186.0 calories in International Harvest's, Organic 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 | 14.1 min |
| Walking: 17 minutes per mile | 32.1 min |
| Cycling (Low Intensity) | 20.3 min |
| HIIT | 17.2 min |
| Trampoline (Jumping) | 48.0 min |
Find more information on calories burned doing popular exercises.
