🌰
Pumpkin Seeds (With Shell)
Rich in minerals and fiber, healthy snack
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
446
KCAL / 100G
Carbs
54g
· 47%
Protein
19g
· 16%
Fat
19g
· 37%
Fiber
18g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
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.
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
6.7g
POLYUNSATURATED
8.7g
Omega 6:3 ratio 170:1
Above the ideal 4:1 (170:1).
Vitamin & Mineral Analysis
Vitamins
B3
4.7mg · 29% DV
B1
0.27mg · 23% DV
Folate
58µg · 14% DV
B2
0.15mg · 12% DV
Minerals
Phosphorus
1170mg · 167% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Magnesium
262mg · 62% DV
Related Foods
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.