Pumpkin Seeds, Unsalted
Unsalted pumpkin seeds are a nutrient-dense choice, ideal for those looking to boost protein and fiber intake naturally. High in healthy fats and low in sugars, they make for an energizing and balanced snack. They provide significant amounts of key minerals like magnesium, iron, and zinc, essential for metabolism and overall wellness. The presence of vitamin E and folate supports cellular protection and vital bodily functions.
Macro Impact
A Serving (28 g) of Pumpkin Seeds, Unsalted contains 155 calories, 8.4 g of protein, 5.2 g of carbohydrates, and 11.2 g of fat.
Calorie Burn
How long would it take to burn off 155 calories?
- Walking3.5 mph, moderate pace27 min
- YogaModerate effort, gentle pace39 min
- SwimmingFreestyle, moderate effort20 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)14 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 g)
Carbohydrates
- Carbohydrates5.2 / 313 g(2%)
- Dietary Fiber1.4 / 38 g(4%)
- Soluble Fiber0.57 g
- Insoluble Fiber0.85 g
- Total Sugars0.36 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates3.4 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat11.2 / 83 g(13%)
- Saturated Fat2.1 / 25 g(8%)
- Trans Fat0 g
- Monounsaturated Fat3.7 g
- Polyunsaturated Fat5.4 g
- Cholesterol0 / 300 mg(0%)
- Omega-30 g
- Omega-65.4 g
- Omega-93.7 g
- Oleic Acid3.4 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.7 g
- Caprylic Acid0 g
- Linoleic Acid5.4 g
- Myristic Acid0 g
- Palmitic Acid1.4 g
- Linolenic Acid0 g
- Eicosenoic Acid0.32 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0 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
- Lysine0.38 g
- Serine0.5 g
- Valine0.48 g
- Alanine0.43 g
- Cystine0.05 g
- Cysteine0.05 g
- Proline0.39 g
- Taurine0 mg
- Arginine1.5 g
- Histidine0.23 g
- Threonine0.29 g
- Isoleucine0.36 g
- Methionine0.2 g
- Tryptophan0.17 g
- Glutamic Acid1.8 g
- Aspartic Acid0.9 g
- Phenylalanine0.51 g
- Glycine0.53 g
- Leucine0.7 g
- Tyrosine0.33 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.55 / 15 mg(4%)
- Vitamin K0.64 / 120 ug(1%)
- Vitamin B60.03 / 1.3 mg(2%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.08 / 1.2 mg(7%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)0.77 / 16 mg(5%)
- Folate36.1 / 400 ug(9%)
- Pantothenic Acid (B5)0.11 / 5 mg(2%)
- Biotin3.8 / 30 ug(13%)
- Choline17.6 / 550 mg(3%)
Minerals
- Calcium10.5 / 1,000 mg(1%)
- Iron2.4 / 8 mg(29%)
- Magnesium140 / 420 mg(33%)
- Phosphorus306.6 / 700 mg(44%)
- Potassium204.4 / 3,400 mg(6%)
- Sodium0 / 2,300 mg(0%)
- Zinc1.8 / 11 mg(16%)
- Copper0.34 / 0.9 mg(38%)
- Manganese1.2 / 2.3 mg(50%)
- Selenium4.3 / 55 ug(8%)
- Iodine0 / 150 ug(0%)
- Chromium2.2 / 35 ug(6%)
- Molybdenum47 / 45 ug(105%)
- Chloride0 / 2,300 mg(0%)
Other
- Water1.9 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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