🧪 Nutrition Facts
- Calories 152.9
- Total Fat 13.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 5.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 5.0 g
- Dietary Fiber 1.0 g
- Sugars 0.0 g
- Protein 7.0 g
- Vitamin A 100.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 10.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.1 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
📋 Nutrition Summary
With 152.9 calories per serving (1 ONZ (28.0g)), Natural Raw Pumpkin Seed Kernels is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 70.9% of calories), including 2.0g of saturated fat. It contains 4.1mg of iron (23% 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
Raw Pumpkin Seeds
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Natural Raw Pumpkin Seed Kernels. 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 Natural Raw Pumpkin Seed Kernels contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 152.9 kcal | 7.6% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 5.0 mg | 0% |
| Total Carbohydrate | 5.0 g | 2% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 7.0 g | 14% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 10.1 mg | 1% |
| Iron | 4.1 mg | 23% |
* 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
Natural Raw Pumpkin Seed Kernels accounts for 7.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 70.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 152.9 calories in Natural Raw Pumpkin Seed Kernels? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.6 min |
| Walking: 17 minutes per mile | 26.4 min |
| Cycling (Low Intensity) | 16.7 min |
| HIIT | 14.2 min |
| Walking: 19 minutes per mile | 30.4 min |
Find more information on calories burned doing popular exercises.
