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🎃

●Low GI

⚡High Potassium

💪High Protein

White pumpkin seeds, roasted Calories

Protein-rich, fiber-rich snack with healthy fats

CALORIES

574kcal

10low

POTASSIUM

809mg

FIBER

6.5g

White pumpkin seeds, roasted Nutrition Facts

Selected: 100 g

574

KCAL / 100G

Carbs

14.7g

· 9%

Protein

29.8g

· 19%

Fat

49.1g

· 72%

Fiber

6.5g

White pumpkin seeds, roasted Vitamins & Minerals

Vitamins

4.9mg · 31% DV

Biotin

9µg · 30% DV

0.27mg · 23% DV

0.75mg · 15% DV

Minerals

Manganese

5mg · 217% DV

Phosphorus

1233mg · 176% DV

Magnesium

592mg · 141% DV

Copper

1mg · 111% DV

White pumpkin seeds, roasted Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

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

Is White pumpkin seeds, roasted 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, roasted 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 White pumpkin seeds, roasted 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, roasted Fat Profile

SATURATED

8.7g

MONOUNSATURATED

16.2g

POLYUNSATURATED

21.1g

⚖️

Omega 6:3 ratio 172.5:1

Above the ideal 4:1 (172.5:1).

Foods Similar to White pumpkin seeds, roasted

🌻

Unsalted sunflower seeds

584 kcal

🌻

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

White pumpkin seeds, roasted — Frequently Asked Questions

How many calories are in roasted white pumpkin seeds?

Roasted white pumpkin seeds provide 574 calories per 100 g. Their fat content is 49.1 g per 100 g, so portion size can make a meaningful difference to calorie intake.

Are roasted white pumpkin seeds keto-friendly?

Yes, roasted white pumpkin seeds are compatible with a keto diet. They contain 14.7 g of carbohydrates per 100 g and have a glycemic index of 10; they are also suitable for vegan, vegetarian, paleo, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.