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Pumpkin Seeds Calories
Rich in magnesium, zinc, and iron; contains healthy fats and protein.
CALORIES
GI
POTASSIUM
FIBER
Pumpkin Seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Pumpkin Seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Folate
58µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Pumpkin Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Pumpkin Seeds Contain Allergens?
No known major allergens
Which Diets Is 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
Pumpkin Seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.