Calories in Pumpkin Seeds
- Calories 190.0
- Total Fat 14.0 g
- Saturated Fat 3.0 g
- Cholesterol 5.0 mg
- Sodium 10.0 mg
- Potassium 150.0 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 9.0 g
- Vitamin A 85.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 4.3 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 65.0 mg
- Copper 2.0 mg
- Folate 0.0 µg
- Iron 2.2 mg
- Magnesium 150.0 mg
- Manganese 1.0 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 190.0 calories per serving (1/4 cup (100.0g)), Pumpkin Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (14.0g, 66.3% of calories), including 3.0g of saturated fat. It contains 2.2mg of iron (12% 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, Salt.Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pumpkin Seeds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
% Daily Value
The following shows how one serving of Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 190.0 kcal | 9.5% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 5.0 mg | 2% |
| Sodium | 10.0 mg | 0% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 9.0 g | 18% |
| Vitamin C | 4.3 mg | 5% |
| Calcium | 65.0 mg | 5% |
| Iron | 2.2 mg | 12% |
| Potassium | 150.0 mg | 3% |
* 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
Pumpkin Seeds accounts for 9.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 66.3% of the calories.
Exercise Burn Time
How long would it take to burn off the 190.0 calories in 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 | 14.4 min |
| Walking: 17 minutes per mile | 32.8 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Gymnastics | 43.5 min |
You can find more information on the calories burned doing popular exercises here.
Other Food Calorie Information
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