OpenNutrition

AboutDownload
Pumpkin Seeds, Unsalted

Pumpkin Seeds, Unsalted

EverydayUnsalted

Pumpkin seeds (unsalted) are hulled pepitas known for their rich magnesium and zinc content, providing essential minerals that support immune function and bone health. These raw or dry-roasted seeds offer a concentrated source of plant-based protein and heart-healthy unsaturated fats without added sodium. Their mild nutty flavor and satisfying crunch make them a versatile snack and popular topping for salads, oatmeal, and yogurt bowls.

Macro Impact

A 1 oz serving contains 155 calories, 8g protein, 5g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 155 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories155
% Daily Value*
Total Fat11g
14%
Saturated Fat2g
10%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat4g
Cholesterol0mg
0%
Sodium0mg
0%
Total Carbohydrate5g
2%
Dietary Fiber1g
5%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium10mg
1%
Iron2mg
13%
Potassium204mg
4%

* 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
5 / 275 g
2%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
3 g
Fat
Total Fat
11 / 78 g
14%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
5 / 23 g
23%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
5 / 19 g
29%
Omega 9
4 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
23%
Leucine
1 / 3 g
23%
Lysine
0 / 2 g
16%
Methionine
0 / 1 g
17%
Phenylalanine
1 / 2 g
26%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
54%
Valine
0 / 2 g
23%
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
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
36 / 400 mcg
9%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
38%
Iron
2 / 13 mg
18%
Magnesium
140 / 370 mg
38%
Manganese
1 / 2 mg
56%
Phosphorous
307 / 700 mg
44%
Potassium
204 / 3k mg
7%
Selenium
4 / 55 mcg
8%
Sodium
0 / 2.3k mg
0%
Zinc
2 / 10 mg
19%
Chromium
2 / 30 mcg
7%
Molybdenum
47 / 45 mcg
105%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
2 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 seeds (pepitas), raw. USDA Foundational Foods. FDC ID 2515380.
  2. 2.Pumpkin seed, dried. Frida. Public Food Key 1507.
  3. 3.Seed, pumpkin, hulled & dried. Australian Nutrient Database. Public Food Key F008212.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC