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🌰

●Low GI

⚡High Potassium

💪High Protein

Roasted pumpkin seeds Calories

Rich in minerals and protein, healthy snack

CALORIES

574kcal

15low

POTASSIUM

807mg

FIBER

Roasted pumpkin seeds Nutrition Facts

Selected: 100 g

574

KCAL / 100G

Carbs

14.7g

· 9%

Protein

29.8g

· 19%

Fat

49.1g

· 72%

Fiber

Roasted pumpkin seeds Vitamins & Minerals

Vitamins

Biotin

9µg · 30% DV

4.5mg · 28% DV

0.2mg · 17% DV

Vitamin E

2.2mg · 15% DV

Minerals

Copper

2mg · 222% DV

Manganese

5mg · 217% DV

Phosphorus

1233mg · 176% DV

Magnesium

402mg · 96% DV

Roasted pumpkin seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Roasted pumpkin seeds 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 Roasted 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 Roasted 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

Roasted pumpkin seeds Fat Profile

SATURATED

8.7g

MONOUNSATURATED

16.2g

POLYUNSATURATED

20.7g

⚖️

Omega 6:3 ratio 207:1

Above the ideal 4:1 (207:1).

Foods Similar to Roasted 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

Roasted pumpkin seeds — Frequently Asked Questions

How many calories are in roasted pumpkin seeds?

Roasted pumpkin seeds provide 574 calories per 100 g. That serving also contains 29.8 g of protein, 49.1 g of fat, and 14.7 g of carbohydrates.

Are roasted pumpkin seeds keto-friendly?

Yes, roasted pumpkin seeds are compatible with a keto diet. They contain 14.7 g of carbohydrates per 100 g and have a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.