Pumpkin seeds, roasted
Pumpkin seeds, roasted has 574 calories per 100 g, with 29.8 g protein, 14.7 g carbohydrates and 49.1 g fat. A typical portion (1 cup, 118 g) has 677 calories.
574kcal · per 100 g2,402 kJ
- Protein29.8 g
- Carbs14.7 g
- Fat49.1 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 49.1 g | 63% |
| Saturated fat | 8.5 g | 43% |
| Cholesterol | 0 mg | 0% |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 14.7 g | 5% |
| Dietary fiber | 6.5 g | 23% |
| Total sugars | 1.3 g | |
| Protein | 29.8 g | 60% |
| Vitamin D | 0 µg | 0% |
| Calcium | 52 mg | 4% |
| Iron | 8.1 mg | 45% |
| Potassium | 788 mg | 17% |
| Magnesium | 550 mg | 131% |
| Vitamin A (RAE) | 0 µg | 0% |
| Vitamin C | 1.8 mg | 2% |
| Folate (DFE) | 57 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Water | 2 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in magnesium, fat, protein, iron and fiber — 20% or more of the Daily Value per 100 g.
- A good source of potassium and folate (10–19% DV per 100 g).
- High in saturated fat (20% DV or more per 100 g) — worth watching if you're limiting it.
- Low in cholesterol and sodium (5% DV or less per 100 g).
- 5.2 g protein per 100 kcal.
- 8.2 g net carbs per 100 g (total carbohydrate minus 6.5 g fiber).
- Sugars are 9% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.