Salted pumpkin seeds

USDA name: Pumpkin seeds, salted

816 calories in 1 cup, without shell (144 g). 29.5 g protein, 14.5 g carbs and 48.5 g fat per 100 g.

Serving
1
= 144 g
816KCAL

Salted pumpkin seeds, 1 cup, without shell

816 calories

Protein
42.5 g
Carbs
20.9 g
Fat
69.8 g
Fiber
9.2 g
Sugars
1.8 g

Nutrition Facts

Serving size1 cup, without shell (144 g)
Amount per serving
Calories816
% Daily Value*
Total Fat 69.8 g89%
Saturated Fat 12.2 g61%
Cholesterol 0 mg0%
Sodium 687 mg30%
Total Carbohydrate 20.9 g8%
Dietary Fiber 9.2 g33%
Total Sugars 1.8 g
Protein 42.5 g
Vitamin D 0 mcg0%
Calcium 74.9 mg6%
Iron 11.5 mg64%
Potassium 1,122 mg24%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

vitamins

% of the Daily Value in this serving

  • Niacin (B3)39% 6.3 mg
  • Folate20% 80.6 µg
  • Riboflavin (B2)16% 0.21 mg
  • Choline16% 89.7 mg
  • Vitamin B68% 0.14 mg
  • Thiamin (B1)8% 0.099 mg
  • Vitamin E5% 0.79 mg
  • Vitamin K5% 6.3 µg
  • Vitamin C3% 2.6 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper202% 1.8 mg
  • Magnesium186% 782 mg
  • Phosphorus134% 1,670 mg
  • Zinc99% 10.9 mg
  • Iron64% 11.5 mg
  • Sodium30% 687 mg
  • Selenium24% 13.4 µg
  • Potassium24% 1,122 mg
  • Calcium6% 74.9 mg

How it compares

Against the 78 foods in Nuts and seeds, per 100 g.

  • Sugars

    Lower than 97%

    leastmost

  • Protein

    Higher than 96%

    leastmost

  • Iron

    Higher than 95%

    leastmost

  • Sodium

    Higher than 94%

    leastmost

  • Vitamin C

    Higher than 87%

    leastmost

  • Carbohydrates

    Lower than 86%

    leastmost

Questions

How many calories are in salted pumpkin seeds?
1 cup, without shell (144 g) has 816 calories, 42.5 g of protein, 20.9 g of carbohydrates and 69.8 g of fat.
How much protein is in salted pumpkin seeds?
29.5 g per 100 g, which is 21% of its calories.
How many net carbs are in salted pumpkin seeds?
8.1 g per 100 g: 14.5 g of carbohydrates minus 6.4 g of fiber.

Similar foods

All 65 nutrients, per 100 g+
Water2 g
Energy567 kcal
Protein29.5 g
Total lipid (fat)48.5 g
Carbohydrate, by difference14.5 g
Fiber, total dietary6.4 g
Total Sugars1.3 g
Calcium, Ca52 mg
Iron, Fe8 mg
Magnesium, Mg543 mg
Phosphorus, P1,160 mg
Potassium, K779 mg
Sodium, Na477 mg
Zinc, Zn7.5 mg
Copper, Cu1.3 mg
Selenium, Se9.3 µg
Vitamin C, total ascorbic acid1.8 mg
Thiamin0.069 mg
Riboflavin0.15 mg
Niacin4.4 mg
Vitamin B-60.099 mg
Folate, total56 µg
Folic acid0 µg
Folate, food56 µg
Folate, DFE56 µg
Choline, total62.3 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta5 µg
Carotene, alpha1 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin30 µg
Vitamin E (alpha-tocopherol)0.55 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)4.4 µg
Fatty acids, total saturated8.4 g
SFA 4:00 g
SFA 6:00.007 g
SFA 8:00.002 g
SFA 10:00.002 g
SFA 12:00.006 g
SFA 14:00.057 g
SFA 16:05.1 g
SFA 18:02.9 g
Fatty acids, total monounsaturated15.5 g
MUFA 16:10.043 g
MUFA 18:115.4 g
MUFA 20:10.052 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated19.6 g
PUFA 18:219.4 g
PUFA 18:30.11 g
PUFA 18:40 g
PUFA 20:40.12 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707580, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.