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Black pumpkin seeds with shell Calories
Shell-on pumpkin seed snack rich in healthy fats, fiber, and minerals
CALORIES
GI
POTASSIUM
FIBER
Black pumpkin seeds with shell Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
15.7g
· 20%
Protein
18.6g
· 24%
Fat
19.4g
· 56%
Fiber
18.4g
Black pumpkin seeds with shell Vitamins & Minerals
Vitamins
Folate
58µg · 14% DV
Biotin
4µg · 13% DV
B2
0.09mg · 7% DV
Vitamin K
7.3µg · 6% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
760mg · 109% DV
Magnesium
262mg · 62% DV
Manganese
1mg · 43% DV
Black pumpkin seeds with shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black pumpkin seeds with shell Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black pumpkin seeds with shell Contain Allergens?
No known major allergens
Which Diets Is Black pumpkin seeds with shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black pumpkin seeds with shell Fat Profile
SATURATED
3.7g
MONOUNSATURATED
6.1g
POLYUNSATURATED
8.7g
Omega 6:3 ratio 93.3:1
Above the ideal 4:1 (93.3:1).
Foods Similar to Black pumpkin seeds with shell
Black pumpkin seeds with shell — Frequently Asked Questions
How many calories are in black pumpkin seeds with shell?
Black pumpkin seeds with shell provide 446 calories per 100 g. The same amount contains 18.6 g of protein, 19.4 g of fat, and 18.4 g of fiber.
Are black pumpkin seeds with shell keto-friendly?
Yes, black pumpkin seeds with shell are compatible with a keto diet. They contain 15.7 g of carbohydrates per 100 g and have a glycemic index of 10.
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Nutrition data compiled from USDA FoodData Central and scientific sources.