Pumpkin seeds, unsalted
✓
1/3 Cup40 g

Calories in 1 1/3 cup (40 g)
200 calories, 153 from fat
 
Carbs
7 g
 
Proteins
9 g
 
Fat
17 g
 
Sat. Fat
3.5 g

KEY FACTS

(learn about health benefits or risks)
  • Pumpkin seeds, unsalted, raw has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.18 cal/oz).
  • Relatively rich in vitamins and minerals (5.3%/cal) - a good source of Iron (plays a key role in providing strength to the immune system) and Manganese (controls the level of sugar in the blood).
  • Pumpkin seeds, unsalted, raw contains a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of proteins (45% of DV/100g) and relatively high in saturated fat (44% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(5 cal/g)
Medium
Density
(5.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
18%
Protein
2%
Carbs
4%
Fiber
26%
Fat
18%
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 Iron

A vital element for muscle health; Aids in transporting oxygen to the body cells.

NUTRITION LABEL

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

Nutrition Facts

Pumpkin seeds, unsalted, raw

Serving Size: 1/3 cup (40g)

* Amount Per Serving
Calories 200 cal
Calories from Fat 153 cal
% Daily Value
Total Fat 17 g 26.2%
Saturated Fat 3.5 g 17.5%
Cholesterol 0 mg 0%
Sodium 5 mg 0.2%
Total Carbohydrate 7 g 2.3%
Dietary Fiber 1 g 4%
Sugars (Added) 0 g 0%
Protein 9 g 18%
 
Vitamins
Vitamin A 100 IU 2%
Vitamin B6 0 mg 0%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 20 mg 2%
Copper (Cu) 0 mg 0.2%
Iron (Fe) 7.2 mg 40%
Magnesium (Mg) 1.2 mg 0.3%
Manganese (Mn) 0.1 mg 4.4%
Potassium (K) 14.8 mg 0.4%
Phosphorus (P) 0.4 mg 0%
Selenium (Se) 0 mcg 0%
Zinc (Zn) 0 mg 0.1%