Macro Split
How many calories are in Pumpkin Seeds?
Pumpkin Seeds contains 559 calories per 100g with 30g protein, 11g carbs, and 49g fat. A typical 30g serving provides 168 calories. This nuts & seeds item is high in magnesium.
About this food
Walnut trees (орехови дървета) are a common sight in Bulgarian yards and villages, and walnuts feature in many traditional dishes from tarator soup to baklava. Chestnut foraging in autumn is a cherished tradition in the mountain regions.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 559kcal | 168kcal | — |
| Macronutrients | |||
| Protein | 30.0g | 9.0g | 60% |
| Carbohydrates | 11.0g | 3.3g | — |
| Fat | 49.0g | 14.7g | — |
| Fiberathlete | 6.0g | 1.8g | 21% |
| Sugar | 1.4g | 0.4g | — |
| Saturated Fat | 8.7g | 2.6g | — |
| Minerals | |||
| Sodium | 7mg | 2mg | — |
| Calciumathlete | 46mg | 14mg | 4% |
| Ironathlete | 9mg | 3mg | 49% |
| Potassium | 809mg | 243mg | 17% |
| Magnesiumathlete | 592mg | 178mg | 141% |
| Zincathlete | 8mg | 2mg | 71% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Pumpkin Seeds — values for 30g
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Frequently Asked Questions
Pumpkin Seeds contains 559 calories per 100g with 30g protein, 11g carbs, and 49g fat. A typical 30g serving provides 168 calories. This nuts & seeds item is high in magnesium.
Pumpkin Seeds contains 30g protein per 100g, which is high in protein. A 30g serving provides 9.0g protein.
Notable nutrients in Pumpkin Seeds include Magnesium, Zinc and Iron. Per 100g: 30g protein, 11g carbs, and 49g fat.
Pumpkin Seeds contains 559 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.
Pumpkin Seeds can fit into a keto diet in moderate amounts. At 5.0g net carbs per 100g, smaller portions can stay within the daily limit.
Pumpkin Seeds provides 559 kcal, 30g protein, 11g carbs, and 49g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.
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