Pumpkin and/or squash seeds, hulled, unroasted
✓
Oz, Hulled (142 Seeds)28 g
✓
Cup129 g

Calories in 1 oz, hulled (142 seeds) (28 g)
156.5 calories, 123.3 from fat
 
Carbs
3 g
 
Proteins
8.5 g
 
Fat
13.7 g
 
Sat. Fat
2.4 g

KEY FACTS

(learn about health benefits or risks)
  • Pumpkin and/or squash seeds, hulled, unroasted has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.2 cal/oz).
  • Rich in vitamins and minerals (18.8%/cal) - a good source of Magnesium (essential for proper hydration), Phosphorus (a vital part of the body growth process), Copper (essential for normal growth and health), Zinc (keeps brain function strong), Iron (a vital element for muscle health), Potassium (helps improve the health of your bones) and Selenium (important for the stimulation of antibodies).
  • Pumpkin and/or squash seeds, hulled, unroasted contains a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of proteins (60% of DV/100g), fiber (24% of DV/100g) and relatively high in saturated fat (43% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(5.6 cal/g)
High
Density
(18.8 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
17%
Protein
1%
Carbs
7%
Fiber
21%
Fat
12%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Magnesium

Essential for proper hydration; Helps you sleep better.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pumpkin and/or squash seeds, hulled, unroasted

Serving Size: oz, hulled (142 seeds) (28g)

* Amount Per Serving
Calories 156.5 cal
Calories from Fat 123.3 cal
% Daily Value
Total Fat 13.7 g 21.1%
Saturated Fat 2.4 g 12.1%
Cholesterol 0 mg 0%
Sodium 2 mg 0.1%
Total Carbohydrate 3 g 1%
Dietary Fiber 1.7 g 6.7%
Sugars (Added) 0 g 0%
Protein 8.5 g 16.9%
 
Vitamins
Vitamin A 0.9 IU 0%
Vitamin B6 0 mg 2%
Vitamin B12 0 mcg 0%
Vitamin C 0.5 mg 0.9%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 12.9 mg 1.4%
Copper (Cu) 0.4 mg 18.8%
Iron (Fe) 2.5 mg 13.7%
Magnesium (Mg) 165.8 mg 41.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 226.5 mg 6.5%
Phosphorus (P) 345.2 mg 34.5%
Selenium (Se) 2.6 mcg 3.8%
Zinc (Zn) 2.2 mg 14.6%