Southern Grove Pumpkin Seeds, Roasted with Salt nutrition facts
Per ¼ cup · 30 g
of a 2,000 cal day
- Protein6g17% of calories
- Carbs16g45% of calories
- Fat6g38% of calories
- ✓ Low saturated fat
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Southern Grove Pumpkin Seeds, Roasted with Salt (¼ cup, 30 g) has 130 calories, with 6 g of protein, 16 g of carbohydrates and 6 g of fat. Most of its energy comes from carbs (45% of calories). It is high in dietary fiber (21% DV). Keep an eye on sodium, which provides 33% of the daily value.
High in
20%+ of the daily value
- Dietary fiber21%
Good source of
10–19% of the daily value
- Iron13%
Watch
20%+ of the daily value
- Sodium33%
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 | 20 mg | 2% |
| Iron | 1 mg | 13% |
| Potassium | 280 mg | 6% |
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, salted)446
- Pumpkin seeds (whole, roasted, unsalted)446
- Good Sense Pumpkin Seeds, In-Shell, Roasted & Salted433
- Southern Grove Pumpkin Seeds, Roasted with Salt433
- Robert's American Gourmet Pumpkin Seeds, Roasted & Salted420
Similar foods
285 calPumpkin seeds (whole, roasted, salted)1 cup+155 cal
285 calPumpkin seeds (whole, roasted, unsalted)1 cup+155 cal
150 calTrader Joe's Pumpkin Spiced Pumpkin Seeds¼ cup+20 cal- 130 calPremium Orchard Pumpkin Seeds, Roasted & Salted⅓ cup whole seedssame cal
- 130 calGood Sense Pumpkin Seeds, In-Shell, Roasted & Salted⅓ cupsame cal
- 126 calRobert's American Gourmet Pumpkin Seeds, Roasted & Salted1 oz−4 cal
Burning 130 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 18minSwimming laps
Common questions
How many calories are in Southern Grove Pumpkin Seeds, Roasted with Salt?
One serving of Southern Grove Pumpkin Seeds, Roasted with Salt (¼ cup) has 130 calories, which works out to 433 calories per 100 g. That is about 6.5% of a 2,000-calorie day.
Is Southern Grove Pumpkin Seeds, Roasted with Salt high in protein?
Not especially. It has 6 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Southern Grove Pumpkin Seeds, Roasted with Salt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Southern Grove Pumpkin Seeds, Roasted with Salt?
760 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Southern Grove Pumpkin Seeds, Roasted with Salt?
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, roasted with salt
165 calPumpkin Soup with Toasted Pumpkin Seeds1 serving
588 calEnchiladas with Pumpkin Seed Salsa1 serving- 🍳203 calButternut Squash with Pumpkin-Seed Pesto1 serving
553 calSalmon with Avocado Feta and Pumpkin Seeds1 serving
575 calPomegranate Salad with Figs & Pumpkin Seeds1 serving
117 calRoasted Brussels Sprouts with Caraway Seeds1 serving
