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🌰

●Low GI

★Natural

⚡High Potassium

Fresh pumpkin seeds Calories

Rich in magnesium and zinc, contains healthy fats

CALORIES

446kcal

10low

POTASSIUM

588mg

FIBER

Fresh pumpkin seeds Nutrition Facts

Selected: 100 g

446

KCAL / 100G

Carbs

11g

· 15%

Protein

19g

· 26%

Fat

19g

· 59%

Fiber

Fresh pumpkin seeds Vitamins & Minerals

Vitamins

0.75mg · 15% DV

Folate

58µg · 14% DV

0.15mg · 12% DV

1.7mg · 11% DV

Minerals

Phosphorus

1170mg · 167% DV

Copper

1mg · 111% DV

Zinc

8mg · 73% DV

Magnesium

262mg · 62% DV

Fresh pumpkin seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Fresh pumpkin seeds Processed?

NOVA 1

Unprocessed

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 Fresh pumpkin seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fresh pumpkin seeds 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

Fresh pumpkin seeds Fat Profile

SATURATED

3.7g

MONOUNSATURATED

6.5g

POLYUNSATURATED

8.7g

⚖️

Omega 6:3 ratio 85:1

Above the ideal 4:1 (85:1).

Foods Similar to Fresh pumpkin seeds

🌻

Unsalted sunflower seeds

584 kcal

🌻

Roasted sunflower seeds

582 kcal

🌻

Sunflower seeds in shell

480 kcal

🎃

Raw shelled pumpkin seeds

560 kcal

🥜

Unsalted Peanut

567 kcal

🥜

Sugar-free peanut butter

590 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

Fresh pumpkin seeds — Frequently Asked Questions

How many calories are in fresh pumpkin seeds?

Fresh pumpkin seeds provide 446 calories per 100 g. That serving also contains 19 g of protein, 19 g of fat, 11 g of carbohydrates, and 6 g of fiber.

Are fresh pumpkin seeds keto-friendly?

Yes, fresh pumpkin seeds are compatible with a keto diet. They have a glycemic index of 10 and also fit vegan, vegetarian, paleo, Mediterranean, and gluten-free eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.