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Mixed Pumpkin Seeds Calories
Rich in magnesium, zinc, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Mixed Pumpkin Seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 21%
Fat
46g
· 72%
Fiber
6g
Mixed Pumpkin Seeds Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B1
0.2mg · 17% DV
Vitamin E
2.2mg · 15% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
1170mg · 167% DV
Magnesium
540mg · 129% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Mixed Pumpkin Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed 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 Mixed Pumpkin Seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Pumpkin Seeds Fat Profile
SATURATED
8.5g
MONOUNSATURATED
15g
POLYUNSATURATED
19g
Omega 6:3 ratio 120:1
Above the ideal 4:1 (120:1).
Foods Similar to Mixed Pumpkin Seeds
Mixed Pumpkin Seeds — Frequently Asked Questions
How many calories are in mixed pumpkin seed kernels?
Mixed pumpkin seed kernels provide 560 calories per 100 g. The same amount contains 30 g of protein, 46 g of fat, and 6 g of fiber.
Are mixed pumpkin seed kernels keto-friendly?
Yes, mixed pumpkin seed kernels are compatible with a keto diet. They contain 10 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.