🧪 Nutrition Facts
- 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
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 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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 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 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 |
| Dancing | 29.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pumpkin Seeds
Is Pumpkin Seeds good for weight loss?
Pumpkin seeds can be helpful for weight loss when eaten in moderation due to their high fiber and protein content, which helps you feel fuller longer. However, they're calorie-dense at 190 calories per quarter cup, so portion control is important to avoid exceeding your daily calorie goals.
Is Pumpkin Seeds good for muscle building?
Pumpkin seeds are a decent plant-based protein source with 9g of protein per serving, making them a useful addition to a muscle-building diet. They also contain iron and other minerals that support muscle function, though you'd want to combine them with other protein sources for optimal results.
What diets does Pumpkin Seeds suit?
Pumpkin seeds work well with keto, paleo, vegan, vegetarian, and whole-food diets due to their nutrient density and minimal processing. They're also naturally low in sodium and cholesterol, making them suitable for heart-healthy eating plans.
What should I watch out for with Pumpkin Seeds?
Watch your portion sizes since pumpkin seeds are calorie and fat-dense, and it's easy to overeat them. If you're salt-sensitive, be mindful that while these unsalted seeds are very low in sodium, some commercial varieties may have added salt.
How does Pumpkin Seeds fit into a balanced diet?
Pumpkin seeds fit nicely into a balanced diet as a nutrient-packed snack or salad topper, providing healthy fats, plant-based protein, fiber, and minerals like iron and potassium. A quarter cup serving makes a satisfying addition to meals without overwhelming your daily calorie intake.
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.
