🧪 Nutrition Facts
- Calories 180.1
- Total Fat 13.0 g
- Saturated Fat 3.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 243.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 11.0 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 8.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.0 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 180.1 calories per serving (1 Serving (31.0g)), Unsalted Organic Raw Pumpkin Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 66.1% of calories), including 3.0g of saturated fat. It contains 4.0mg of iron (22% 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
Organic Raw Pumpkin Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Unsalted Organic Raw 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 Unsalted Organic Raw 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 Unsalted Organic Raw Pumpkin Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.1 kcal | 9% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 3.0 g | 15% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 11.0 g | 22% |
| Calcium | 8.1 mg | 1% |
| Iron | 4.0 mg | 22% |
| Potassium | 243.0 mg | 5% |
* 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
Unsalted Organic Raw Pumpkin Seeds accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 66.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.1 calories in Unsalted Organic Raw 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 | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Walking: 20 minutes per mile | 38.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Unsalted Organic Raw Pumpkin Seeds
Is Unsalted Organic Raw Pumpkin Seeds good for weight loss?
Pumpkin seeds are calorie-dense at 180 calories per ounce, so portions matter if you're watching intake. However, the high protein and fiber content helps with satiety, making a small handful a satisfying snack that can prevent overeating.
Is Unsalted Organic Raw Pumpkin Seeds good for muscle building?
With 11g of protein per ounce, these seeds provide a meaningful amino acid contribution for muscle repair and growth. They're especially useful as part of a varied protein intake throughout the day.
Is Unsalted Organic Raw Pumpkin Seeds a good snack for kids?
These make an excellent snack for kids—they're whole-food, nutrient-dense, and have a familiar nutty taste. Just watch portion sizes for younger children due to choking risk, and introduce them when kids are ready for small seeds.
What vitamins or minerals stand out in Unsalted Organic Raw Pumpkin Seeds?
Iron stands out at 4mg per ounce, contributing significantly to daily needs, especially valuable for plant-based eaters. Potassium at 243mg supports heart and bone health, and pumpkin seeds are also notable sources of magnesium and zinc, though specific amounts aren't listed here.
What diets does Unsalted Organic Raw Pumpkin Seeds suit?
Pumpkin seeds work well for keto, paleo, vegan, vegetarian, and whole-food diets. They're naturally free of gluten, grains, and refined ingredients, fitting most dietary 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.
