🧪 Nutrition Facts
- Calories 150.0
- Total Fat 11.0 g
- Saturated Fat 2.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 9.0 g
- Vitamin A 100.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 60.1 µg
- Iron 3.6 mg
- Magnesium 139.9 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 150.0 calories per serving (1 Serving (26.0g)), Premium Shelled Pumpkin Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (11.0g, 67.3% of calories), including 2.5g of saturated fat. It contains 3.6mg of iron (20% 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.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Premium Shelled 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 Premium Shelled 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 Premium Shelled Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150.0 kcal | 7.5% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 2.5 g | 13% |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 9.0 g | 18% |
| Vitamin A | 100.1 IU | 2% |
| Vitamin C | 1.2 mg | 1% |
| Folate | 60.1 µg | 15% |
| Iron | 3.6 mg | 20% ✅ |
| Magnesium | 139.9 mg | 33% ✅ |
* 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
Premium Shelled Pumpkin Seeds 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 67.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 150.0 calories in Premium Shelled 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 | 11.3 min |
| Walking: 17 minutes per mile | 25.9 min |
| Cycling (Low Intensity) | 16.4 min |
| HIIT | 13.9 min |
| Golf (Riding Cart) | 31.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Premium Shelled Pumpkin Seeds
Is Premium Shelled Pumpkin Seeds good for weight loss?
These seeds can work in a weight loss plan when portion-controlled, as they're calorie-dense but highly satiating thanks to their protein and fiber content. A small 26g serving provides substantial protein and healthy fats that help keep you satisfied, potentially reducing overall calorie intake.
Is Premium Shelled Pumpkin Seeds good for muscle building?
With 9g of protein per serving, pumpkin seeds contribute meaningfully to muscle repair and growth, especially for plant-based eaters. They also provide iron, which is essential for oxygen delivery to muscles during exercise.
Is Premium Shelled Pumpkin Seeds a good snack for kids?
Pumpkin seeds make a great snack for kids—they're minimally processed, nutrient-dense, and have a satisfying crunch that appeals to young eaters. Just watch portion sizes given their calorie density, and ensure they're appropriate for your child's age.
What vitamins or minerals stand out in Premium Shelled Pumpkin Seeds?
Iron stands out at 3.6mg per serving, supporting healthy blood and energy levels. While vitamin C is modest, it actually helps your body absorb the iron more effectively, making this a smart nutrient pairing.
What diets does Premium Shelled Pumpkin Seeds suit?
These seeds fit well with keto, paleo, vegan, vegetarian, and whole-food diets. They're also suitable for gluten-free eating and Mediterranean-style 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.
