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Pumpkin seeds raw shell-on
High in zinc and magnesium, rich in fiber, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
446
KCAL / 100G
Carbs
54g
· 46%
Protein
19g
· 16%
Fat
19.4g
· 38%
Fiber
18.4g
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
3.7g
MONOUNSATURATED
6.1g
POLYUNSATURATED
8.9g
Omega 6:3 ratio 96.7:1
Above the ideal 4:1 (96.7:1).
Vitamin & Mineral Analysis
Vitamins
B3
4.8mg · 30% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Folate
58µg · 14% DV
Minerals
Phosphorus
1233mg · 176% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Magnesium
262mg · 62% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.