🧪 Nutrition Facts
- Calories 89.0
- Total Fat 5.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 710.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 8.0 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 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 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
Pumpkin Seeds in Shell contains 89.0 calories per serving (1 Serving (28.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (5.0g, 50.6% of calories), including 1.0g of saturated fat. One thing to note: a single serving contains 710.1mg of sodium (31% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ 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
Roasted Pumpkin Seeds (china), Sea Salt. (usa)
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Pumpkin Seeds in Shell. 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 in Shell — 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 in Shell contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89.0 kcal | 4.5% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 710.1 mg | 31% ⚠️ |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 8.0 g | 16% |
| Calcium | 19.9 mg | 2% |
| Iron | 1.8 mg | 10% |
* 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
Pumpkin Seeds in Shell accounts for 4.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 50.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 89.0 calories in Pumpkin Seeds in Shell? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 6.7 min |
| Walking: 17 minutes per mile | 15.4 min |
| Cycling (Low Intensity) | 9.7 min |
| HIIT | 8.2 min |
| Burpees | 8.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pumpkin Seeds in Shell
Is Pumpkin Seeds in Shell good for weight loss?
These seeds are calorie-dense but offer solid protein and fiber to keep you satisfied. A small handful (28g) fits reasonably into a weight loss plan if you're mindful of portions, since the calories add up quickly.
Is Pumpkin Seeds in Shell heart-healthy?
The fat profile is favorable, with just 1g of saturated fat and mostly unsaturated fats that support heart health. However, the high sodium works against cardiovascular benefits, so these are best enjoyed occasionally or in smaller amounts.
How does Pumpkin Seeds in Shell fit a low-sodium diet?
These won't work well for a low-sodium diet due to the 710mg of sodium per serving. You'd need to look for unsalted varieties if you're managing sodium intake.
What diets does Pumpkin Seeds in Shell suit?
They're well-suited to vegetarian, vegan, paleo, and keto diets, where they provide plant-based protein and healthy fats. Their high sodium makes them less ideal for DASH or other sodium-restricted eating patterns.
What should I watch out for with Pumpkin Seeds in Shell?
The sodium content is quite high at 710mg per ounce—over 30% of the daily limit in a single serving. If you eat more than one serving, you'll exceed recommended sodium intake quickly.
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.
