Salted Pumpkin Seeds
Salted pumpkin seeds are a protein-packed snack that delivers a satisfying source of energy. They are rich in healthy fats and provide a good amount of dietary fiber, supporting digestive health. These seeds offer essential minerals like magnesium, iron, and zinc, which help maintain metabolic and immune functions. Their notable potassium content also aids in maintaining the body’s electrolyte balance.
Macronutrient distribution
A Serving (28.35 g) of Salted Pumpkin Seeds contains 163 calories, 8.4 g of protein, 4.2 g of carbohydrates, and 13.9 g of fat.
- Protein
- 8.4 g19%
- Carbs
- 4.2 g9%
- Fat
- 13.9 g71%
of calories
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 Fiber0.57 g
- Insoluble Fiber1.3 g
- Total Sugars0.37 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
- 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
- Arachidonic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein8.4 / 56 g(15%)
Amino Acids
- Lysine0.35 g
- Serine0.47 g
- Valine0.44 g
- Alanine0.42 g
- Cystine0.09 g
- Cysteine0.06 g
- Proline0.37 g
- 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 C0.51 / 90 mg(1%)
- Vitamin E0.16 / 15 mg(1%)
- Vitamin K1.3 / 120 ug(1%)
- Vitamin B60.03 / 1.3 mg(2%)
- 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%)
- 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%)
- Sodium72.6 / 2,300 mg(3%)
- Zinc2.2 / 11 mg(20%)
- Copper0.36 / 0.9 mg(40%)
- Manganese1.3 / 2.3 mg(55%)
- Selenium2.7 / 55 ug(5%)
Other
- Water0.58 / 3,700 g(0%)
Sources
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