🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 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)), Pepitas 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.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pepitas 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 Pepitas 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 Pepitas 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% |
| 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.
🔥 Calorie Analysis
Pepitas 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 Pepitas 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 |
| Treadmill Walking (Incline) | 25.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pepitas Pumpkin Seed Kernels
Is Pepitas Pumpkin Seed Kernels good for weight loss?
Pepitas are calorie-dense at 170 calories per ounce, so portion control matters if you're watching your weight. That said, the 9g of protein and 2g of fiber per serving can help you feel satisfied, making them useful as a measured snack rather than something to eat freely.
Is Pepitas Pumpkin Seed Kernels good for muscle building?
With 9g of protein in just 30g, pepitas pack a solid protein punch for their size. They also provide iron and other minerals that support muscle function and recovery.
Is Pepitas Pumpkin Seed Kernels a good snack for kids?
Pepitas make a good snack for kids who can chew them safely, offering plant-based protein and minerals. Just watch portions since they're easy to overeat, and supervise younger children to prevent choking.
What vitamins or minerals stand out in Pepitas Pumpkin Seed Kernels?
Iron stands out at 2.7mg per serving, contributing meaningfully to daily needs—especially valuable for plant-based eaters. Pumpkin seeds are also known for magnesium and zinc, minerals that aren't always easy to get from other snacks.
What diets does Pepitas Pumpkin Seed Kernels suit?
These seeds work well for keto, paleo, vegan, and vegetarian diets. They're also naturally gluten-free and fit most whole-food approaches.
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.
