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White pumpkin seeds Calories
Rich in zinc and magnesium, healthy fats, high in protein
CALORIES
GI
POTASSIUM
FIBER
White pumpkin seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 21%
Fat
46g
· 72%
Fiber
6g
White pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.9mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1174mg · 168% DV
Magnesium
535mg · 127% DV
Copper
1mg · 111% DV
White pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is White 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
White pumpkin seeds Fat Profile
SATURATED
8.5g
MONOUNSATURATED
16g
POLYUNSATURATED
20.5g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Foods Similar to White pumpkin seeds
White pumpkin seeds — Frequently Asked Questions
How many calories are in white pumpkin seeds?
White pumpkin seeds provide 560 calories per 100 g. The same serving contains 46 g of fat, 30 g of protein, and 10 g of carbohydrates.
Are white pumpkin seeds keto-friendly?
Yes, white pumpkin seeds are compatible with a keto diet. They contain 10 g of carbohydrates per 100 g and have a glycemic index of 10.
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Nutrition data compiled from USDA FoodData Central and scientific sources.