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🌰

●Low GI

⚡High Potassium

💪High Protein

Pumpkin Seeds (Unsalted) Calories

Rich in magnesium and zinc, contains healthy fats

CALORIES

560kcal

10low

POTASSIUM

809mg

FIBER

Pumpkin Seeds (Unsalted) Nutrition Facts

Selected: 100 g

560

KCAL / 100G

Carbs

10g

· 7%

Protein

30g

· 20%

Fat

49g

· 73%

Fiber

Pumpkin Seeds (Unsalted) Vitamins & Minerals

Vitamins

4.5mg · 28% DV

0.75mg · 15% DV

Vitamin E

2.2mg · 15% DV

Folate

58µg · 14% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

1233mg · 176% DV

Magnesium

592mg · 141% DV

Copper

1mg · 111% DV

Pumpkin Seeds (Unsalted) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Pumpkin Seeds (Unsalted) 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 (Unsalted) 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 (Unsalted) 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 (Unsalted) Fat Profile

SATURATED

8.7g

MONOUNSATURATED

16.2g

POLYUNSATURATED

21.1g

⚖️

Omega 6:3 ratio 200:1

Above the ideal 4:1 (200:1).

Foods Similar to Pumpkin Seeds (Unsalted)

🌻

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

🌰

Hazelnut (Raw)

628 kcal

Pumpkin Seeds (Unsalted) — Frequently Asked Questions

How many calories are in unsalted pumpkin seeds?

Unsalted pumpkin seeds provide 560 calories per 100 g. They contain 49 g of fat per 100 g, so portion size can matter.

Are unsalted pumpkin seeds keto-friendly?

Yes, unsalted pumpkin seeds are compatible with a keto diet. Per 100 g, they contain 10 g of carbohydrates, 30 g of protein, and 49 g of fat, with a glycemic index of 10.

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Nutrition data compiled from USDA FoodData Central and scientific sources.