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Raw pumpkin seeds
Rich in magnesium and zinc, plant-based protein source
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
NOVA 1
Unprocessed
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.
Allergen Profile
No known major allergens
Diet Compatibility
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
Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.2g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Vitamin & Mineral Analysis
Vitamins
B3
4.5mg · 28% DV
B1
0.2mg · 17% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.