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 (essential for proper hydration), Phosphorus (a vital part of the body growth process), Copper (stimulates the brain), Zinc (plays a leading role in weight loss), Iron (plays a key role in providing strength to the immune system), Potassium (helps improve the health of your bones) and Selenium (a powerful booster of heart health).
  • 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
Calorie Density
High
Density
(5.6 cal/g)
Nutrition Density
High
Density
(27.1 %/cal)
High Risk Components Density
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)
Seeds, Pumpkin Vitamins Chart

MINERALS

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

Great source of Manganese

Helps regulate the body's metabolism; Controls the level of sugar in the blood.

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%