Pumpkin Seeds, Roasted
Roasted pumpkin seeds offer a rich source of protein and healthy fats, making them an excellent energy-boosting snack. They provide significant amounts of magnesium and phosphorus, which support muscle and bone health. Their notable fiber content contributes to digestive well-being, while iron and zinc aid in maintaining a strong immune system. With a good supply of potassium, these seeds are a tasty addition to a balanced diet.
Macro Impact
A Serving (28.35 g) of Pumpkin Seeds, Roasted contains 163 calories, 8.4 g of protein, 4.2 g of carbohydrates, and 13.9 g of fat.
Calorie Burn
How long would it take to burn off 163 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace41 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28.35 g)
Carbohydrates
- Carbohydrates4.2 / 313 g(1%)
- Dietary Fiber1.8 / 38 g(5%)
- Soluble Fiber0.43 g
- Insoluble Fiber1.4 g
- Total Sugars0.37 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat13.9 / 83 g(17%)
- Saturated Fat2.4 / 25 g(10%)
- Trans Fat0.01 g
- Monounsaturated Fat4.5 g
- Polyunsaturated Fat5.6 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.03 g
- Omega-65.6 g
- Omega-94.4 g
- Oleic Acid4.4 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.82 g
- Caprylic Acid0 g
- Linoleic Acid5.6 g
- Myristic Acid0.02 g
- Palmitic Acid1.5 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein8.4 / 56 g(15%)
Amino Acids
- Lysine0.35 g
- Serine0.47 g
- Valine0.44 g
- Alanine0.42 g
- Cystine0.09 g
- Cysteine0 g
- Proline0.37 g
- Taurine0 mg
- Arginine1.5 g
- Histidine0.22 g
- Threonine0.28 g
- Isoleucine0.36 g
- Methionine0.17 g
- Tryptophan0.16 g
- Glutamic Acid1.7 g
- Aspartic Acid0.83 g
- Phenylalanine0.49 g
- Glycine0.52 g
- Leucine0.68 g
- Tyrosine0.31 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0.51 / 90 mg(1%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.16 / 15 mg(1%)
- Vitamin K1.3 / 120 ug(1%)
- Vitamin B60.03 / 1.3 mg(2%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.02 / 1.2 mg(2%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)1.3 / 16 mg(8%)
- Folate16.2 / 400 ug(4%)
- Pantothenic Acid (B5)0.16 / 5 mg(3%)
- Biotin0 / 30 ug(0%)
- Choline17.9 / 550 mg(3%)
Minerals
- Calcium14.7 / 1,000 mg(1%)
- Iron2.3 / 8 mg(29%)
- Magnesium155.9 / 420 mg(37%)
- Phosphorus331.7 / 700 mg(47%)
- Potassium223.4 / 3,400 mg(7%)
- Sodium5.1 / 2,300 mg(0%)
- Zinc2.2 / 11 mg(20%)
- Copper0.36 / 0.9 mg(40%)
- Manganese1.3 / 2.3 mg(55%)
- Selenium2.7 / 55 ug(5%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water0.58 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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