1 serving (28 grams) contains 151 calories, 7.0 grams of protein, 13.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52 g | 66% | |
| Saturated Fat | 9.2 g | 45% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 20 g | 7% | |
| Dietary Fiber | 4.4 g | 15% | |
| Sugars | 1.6 g | ||
| protein | 28 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 904 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Roasted pumpkin seeds
Roasted pumpkin seeds, also known as pepitas, are edible seeds derived from pumpkins, a type of squash originating in North and South America. They are commonly consumed as a snack or ingredient in various cuisines around the world. With a rich, nutty flavor and crunchy texture, roasted pumpkin seeds are a nutrient-dense food. They are an excellent source of plant-based protein (about 7g per ounce), healthy fats, and dietary fiber. They also provide essential vitamins and minerals such as magnesium, zinc, iron, potassium, and Vitamin E. This nutritional composition makes them a powerhouse for overall health.
Health Benefits
- Supports heart health due to their high magnesium content, which helps regulate blood pressure and maintain healthy muscle and nerve function.
- Boosts immune function thanks to their zinc content, crucial for immune cell development and wound healing.
- Promotes restful sleep because they contain tryptophan, an amino acid involved in the production of serotonin and melatonin.
Dietary Considerations
Selection and Storage
Store roasted pumpkin seeds in an airtight container in a cool, dry place for up to two weeks, or refrigerate for longer freshness.
Common Questions About Roasted pumpkin seeds Nutrition
Are roasted pumpkin seeds high in protein?
Roasted pumpkin seeds are a good source of protein, providing approximately 7 grams of protein per 1-ounce (28 grams) serving. They are also rich in healthy fats, making them a filling and nutritious snack.
Can I eat roasted pumpkin seeds on a keto diet?
Roasted pumpkin seeds are keto-friendly as they are low in carbohydrates and high in healthy fats. A 1-ounce (28 grams) serving contains around 4 grams of carbs, 2 grams of which are fiber, making the net carbs just 2 grams.
What are the health benefits of roasted pumpkin seeds?
Roasted pumpkin seeds are packed with nutrients like magnesium, zinc, and iron, which support bone health, immune function, and oxygen transport in the body. They also contain antioxidants that may reduce inflammation and improve heart health.
How much roasted pumpkin seeds should I eat per serving?
A recommended serving size of roasted pumpkin seeds is about 1 ounce (28 grams), which provides around 151 calories. It's a healthy portion that balances nutritional benefits without overloading on calories or fats.
Are roasted pumpkin seeds healthier than raw pumpkin seeds?
Roasted pumpkin seeds retain most of their nutrients but may lose some heat-sensitive vitamins during roasting. They are comparable in health benefits to raw seeds, though raw seeds may have slightly higher amounts of certain nutrients like Vitamin E.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
