Kind Pumpkin Seeds, Raw nutrition facts
Per ¼ cup · 30 g
of a 2,000 cal day
- Protein9g19% of calories
- Carbs4g9% of calories
- Fat15g72% of calories
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Kind Pumpkin Seeds, Raw (¼ cup, 30 g) has 170 calories, with 9 g of protein, 4 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (72% of calories). It is high in iron (23% DV).
High in
20%+ of the daily value
- Iron23%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for ¼ cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 26 mg | 3% |
| Iron | 2 mg | 23% |
| Potassium | 282 mg | 6% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
721 calPepitas (dried)1 cup+551 cal
180 calWhole Foods Market Pepitas¼ cup+10 cal
160 cal365 Everyday Value Pumpkin Seeds3 tbsp−10 cal
180 calNow Real Food Pumpkin Seeds, Raw, Unsalted¼ cup+10 cal
30 calTrader Joe's Pepita Salsa2 tbsp.−140 cal
170 calSprouts Farmers Market Organic Raw Pumpkin Seeds¼ cup kernelssame cal
Burning 170 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Kind Pumpkin Seeds, Raw?
One serving of Kind Pumpkin Seeds, Raw (¼ cup) has 170 calories, which works out to 567 calories per 100 g. That is about 8.5% of a 2,000-calorie day.
Is Kind Pumpkin Seeds, Raw high in protein?
Not especially. It has 9 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kind Pumpkin Seeds, Raw keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Kind Pumpkin Seeds, Raw?
5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Kind Pumpkin Seeds, Raw?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with pumpkin seeds, raw
165 calPumpkin Soup with Toasted Pumpkin Seeds1 serving
358 calCreamy and Colorful Raw Kale Salad1 serving
588 calEnchiladas with Pumpkin Seed Salsa1 serving
397 calCranberry and Pumpkin Seed Spinach Salad1 serving- 🍳203 calButternut Squash with Pumpkin-Seed Pesto1 serving
553 calSalmon with Avocado Feta and Pumpkin Seeds1 serving
