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Organic Pumpkin Seed Calories
High magnesium and zinc, plant protein, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Organic Pumpkin Seed Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Organic Pumpkin Seed Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Folate
58µg · 14% DV
Minerals
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Organic Pumpkin Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Organic Pumpkin Seed 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 Organic Pumpkin Seed Contain Allergens?
No known major allergens
Which Diets Is Organic Pumpkin Seed 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
Organic Pumpkin Seed Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.2g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Foods Similar to Organic Pumpkin Seed
Organic Pumpkin Seed — Frequently Asked Questions
Is organic pumpkin seed good for a keto diet?
Yes. It is listed as keto-compatible, and per 100 g it has 10 g carbs with a glycemic index of 10.
How much protein and calories are in organic pumpkin seed?
Per 100 g, organic pumpkin seed provides 30 g protein and 560 calories. That makes it a high-protein, energy-dense seed option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.