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Pumpkin Seeds, Roasted

Pumpkin Seeds, Roasted

EverydayCooked

Roasted pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins that have been toasted to enhance their flavor and crispness. Roasting intensifies their naturally nutty taste and creates a satisfyingly crunchy texture. These seeds are a good source of magnesium and zinc, essential minerals that support various bodily functions, and are often enjoyed as a snack or added to salads, trail mixes, and baked goods.

Macro Impact

A 1 oz serving contains 163 calories, 8g protein, 4g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 163 calories?
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Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 oz (28.35 g)
Amount per serving
Calories163
% Daily Value*
Total Fat14g
18%
Saturated Fat2g
12%
Trans Fat0.0g
Polyunsaturated Fat6g
Monounsaturated Fat4g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate4g
2%
Dietary Fiber2g
7%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron2mg
13%
Potassium223mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
2%
Fiber
2 / 28 g
7%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
4 / 31 g
14%
Polyunsaturated
6 / 23 g
24%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
6 / 19 g
30%
Omega 9
4 g
Protein
Protein
8 / 80 g
11%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
23%
Leucine
1 / 3 g
22%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
14%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
23%
Tryptophan
0 / 0 g
51%
Valine
0 / 2 g
21%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
16 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
15 / 1k mg
1%
Copper
0 / 1 mg
40%
Iron
2 / 13 mg
18%
Magnesium
156 / 370 mg
42%
Manganese
1 / 2 mg
62%
Phosphorous
332 / 700 mg
47%
Potassium
223 / 3k mg
7%
Selenium
3 / 55 mcg
5%
Sodium
5 / 2.3k mg
0%
Zinc
2 / 10 mg
23%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
18 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, pumpkin and squash seed kernels, roasted, with salt added. USDA Standard Reference, Legacy. Food ID 169415.
  2. 2.Seeds, pumpkin and squash seed kernels, roasted, without salt. USDA Standard Reference, Legacy. Food ID 170557.
  3. 3.Seeds, pumpkin and squash seed kernels, roasted. Canadian Nutrient File. Food ID 2517.
  4. 4.Seeds, pumpkin and squash seed kernels, roasted, salted. Canadian Nutrient File. Food ID 2619.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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