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🎃

●Low GI

⚡High Potassium

💪High Protein

Lightly roasted pumpkin seeds Calories

Rich in minerals and healthy fats, lightly roasted

CALORIES

570kcal

10low

POTASSIUM

788mg

FIBER

6.5g

Lightly roasted pumpkin seeds Nutrition Facts

Selected: 100 g

570

KCAL / 100G

Carbs

10.7g

· 7%

Protein

29.8g

· 21%

Fat

46.1g

· 72%

Fiber

6.5g

Lightly roasted pumpkin seeds Vitamins & Minerals

Vitamins

0.27mg · 23% DV

0.75mg · 15% DV

Vitamin E

2.2mg · 15% DV

Folate

58µg · 14% DV

Minerals

Phosphorus

1174mg · 168% DV

Magnesium

535mg · 127% DV

Copper

1mg · 111% DV

Zinc

8mg · 73% DV

Lightly 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 Lightly 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 Lightly 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 Lightly 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

Lightly roasted pumpkin seeds Fat Profile

SATURATED

8.7g

MONOUNSATURATED

16.2g

POLYUNSATURATED

19.2g

⚖️

Omega 6:3 ratio 207:1

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

Foods Similar to Lightly 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

Lightly roasted pumpkin seeds — Frequently Asked Questions

How many calories are in lightly roasted pumpkin seeds?

Lightly roasted pumpkin seeds provide 570 calories per 100 g. The same serving contains 29.8 g of protein, 46.1 g of fat, and 6.5 g of fiber.

Are lightly roasted pumpkin seeds keto-friendly?

Yes, lightly roasted pumpkin seeds are compatible with a keto diet. They contain 10.7 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.