Seeds, Pumpkin
✓
Cup129 g
✓
Oz28 g

Calories in 1 oz (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)
  • Seeds, Pumpkin 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 (27.1%/cal) - a good source of Manganese (essential for healthy bones), Magnesium (relaxes the nervous system), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Copper (reduces the symptoms of arthritis), Zinc (keeps brain function strong), Iron (important in regulating body temperature), Potassium (instrumental for the metabolic processing of various nutrients) and Selenium (stimulates the creation of antioxidants).
  • Seeds, Pumpkin 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
(27.1 %/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

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
52 min
21 min
39 min
63 min

VITAMINS

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

MINERALS

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

Great source of Manganese

Controls the level of sugar in the blood; Essential for healthy bones.

NUTRITION LABEL

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

Nutrition Facts

Seeds, Pumpkin

Serving Size: oz (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 4.5 IU 0.1%
Vitamin B6 0 mg 2%
Vitamin B12 0 mcg 0%
Vitamin C 0.5 mg 0.9%
Vitamin D 0 mcg 0%
Vitamin E 0.6 mg 2%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 12.9 mg 1.3%
Copper (Cu) 0.4 mg 18.8%
Iron (Fe) 2.5 mg 13.7%
Magnesium (Mg) 165.8 mg 41.4%
Manganese (Mn) 1.3 mg 63.6%
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%