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🎃🌰

●Low GI

⚡High Potassium

💪High Protein

Pumpkin seeds (lightly roasted) Calories

Source of magnesium and zinc, contains protein and healthy fats, lightly roasted

CALORIES

570kcal

10low

POTASSIUM

810mg

FIBER

6.5g

Pumpkin seeds (lightly roasted) Nutrition Facts

Selected: 100 g

570

KCAL / 100G

Carbs

14g

· 10%

Protein

29.5g

· 20%

Fat

46g

· 70%

Fiber

6.5g

Pumpkin seeds (lightly roasted) Vitamins & Minerals

Vitamins

4.9mg · 31% DV

0.27mg · 23% DV

0.75mg · 15% DV

Vitamin E

2.2mg · 15% DV

Minerals

Phosphorus

1170mg · 167% DV

Magnesium

535mg · 127% DV

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Pumpkin seeds (lightly roasted) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Pumpkin seeds (lightly roasted) 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 (lightly roasted) 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 Pumpkin seeds (lightly roasted) 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 (lightly roasted) Fat Profile

SATURATED

8.1g

MONOUNSATURATED

16.2g

POLYUNSATURATED

19.5g

⚖️

Omega 6:3 ratio 205:1

Above the ideal 4:1 (205:1).

Foods Similar to Pumpkin seeds (lightly roasted)

🌻

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

Pumpkin seeds (lightly roasted) — Frequently Asked Questions

How many calories and how much protein are in lightly roasted pumpkin seeds?

Lightly roasted pumpkin seeds provide 570 calories and 29.5 g of protein per 100 g. They also contain 46 g of fat, 14 g of carbohydrates, and 6.5 g of fiber.

Are lightly roasted pumpkin seeds suitable for a keto diet?

Yes, lightly roasted pumpkin seeds are compatible with a keto diet. They contain 14 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.