Pumpkin seeds (whole, roasted, unsalted) nutrition facts
Per 1 cup Β· 64 g
of a 2,000 cal day
- Protein12g16% of calories
- Carbs34g46% of calories
- Fat12g38% of calories
- β Low sodium
- β Cholesterol free
At a glance
One serving of Pumpkin seeds (whole, roasted, unsalted) (1 cup, 64 g) has 285 calories, with 12 g of protein, 34 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (24% DV), dietary fiber (42% DV) and iron (26% DV).
High in
20%+ of the daily value
- Protein24%
- Dietary fiber42%
- Iron26%
- Magnesium40%
- Zinc60%
- Copper49%
Good source of
10β19% of the daily value
- Potassium13%
- Manganese14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (64 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 ΞΌg | 0% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0 ΞΌg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 6 ΞΌg | 1% |
| Vitamin B12 | 0 ΞΌg | 0% |
| Pantothenic acid | 0 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 35 mg | 4% |
| Iron | 2 mg | 26% |
| Potassium | 588 mg | 13% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 59 mg | 8% |
| Zinc | 7 mg | 60% |
| Copper | 0.4 mg | 49% |
| Manganese | 0.3 mg | 14% |
Full breakdown Β· 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | β |
| Arginine | 2 g | β |
| Aspartic acid | 1 g | β |
| Cystine | 0.1 g | β |
| Glutamic acid | 2 g | β |
| Glycine | 1 g | β |
| Histidine | 0.3 g | β |
| Isoleucine | 1 g | β |
| Leucine | 1 g | β |
| Lysine | 1 g | β |
| Methionine | 0.3 g | β |
| Monounsaturated fats | 4 g | β |
| Phenylalanine | 1 g | β |
| Polyunsaturated fats | 6 g | β |
| Proline | 0.5 g | β |
| Retinol | 0 ΞΌg | β |
| Serine | 1 g | β |
| Threonine | 0.4 g | β |
| Total omega 3 | 0 g | β |
| Total omega 6 | 0 g | β |
| Tryptophan | 0.2 g | β |
| Tyrosine | 0.5 g | β |
| Valine | 1 g | β |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Trader Joe's Pumpkin Spiced Pumpkin Seeds500
- Premium Orchard Pumpkin Seeds, Roasted & Salted464
- Pumpkin seeds (whole, roasted, unsalted)446
- Pumpkin seeds (whole, roasted, salted)446
- Southern Grove Pumpkin Seeds, Roasted with Salt433
- Good Sense Pumpkin Seeds, In-Shell, Roasted & Salted433
- Robert's American Gourmet Pumpkin Seeds, Roasted & Salted420
Similar foods
285 calPumpkin seeds (whole, roasted, salted)1 cupsame cal
150 calTrader Joe's Pumpkin Spiced Pumpkin SeedsΒΌ cupβ135 cal- 130 cal
Southern Grove Pumpkin Seeds, Roasted with SaltΒΌ cupβ155 cal - 130 calPremium Orchard Pumpkin Seeds, Roasted & Saltedβ cup whole seedsβ155 cal
- 130 calGood Sense Pumpkin Seeds, In-Shell, Roasted & Saltedβ cupβ155 cal
- 126 calRobert's American Gourmet Pumpkin Seeds, Roasted & Salted1 ozβ159 cal
Burning 285 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Pumpkin seeds (whole, roasted, unsalted)?
One serving of Pumpkin seeds (whole, roasted, unsalted) (1 cup) has 285 calories, which works out to 446 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Pumpkin seeds (whole, roasted, unsalted) high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Pumpkin seeds (whole, roasted, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20β50 g per day.
How much sodium is in Pumpkin seeds (whole, roasted, unsalted)?
12 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
