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Unsalted pumpkin seeds Calories
Rich in magnesium and zinc, contains healthy fats
CALORIES
GI
POTASSIUM
FIBER
Unsalted pumpkin seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Unsalted pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% 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
Unsalted pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted pumpkin seeds 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 Unsalted pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Unsalted pumpkin seeds 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
Unsalted pumpkin seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16g
POLYUNSATURATED
21g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Foods Similar to Unsalted pumpkin seeds
Unsalted pumpkin seeds — Frequently Asked Questions
How many calories and how much protein are in unsalted pumpkin seeds?
Per 100 grams, unsalted pumpkin seeds provide 560 calories and 30 grams of protein. They also contain 49 grams of fat, 10 grams of carbs, and 6 grams of fiber.
Are unsalted pumpkin seeds suitable for keto and low-glycemic diets?
Yes. Based on the provided data, they are compatible with keto diets, and their glycemic index is 10, which makes them a low-GI food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.