Roasted salted pumpkin seeds have 256 mg sodium per 100 g. At 574 kcal per 100 g, the salt enhances palatability and makes it harder to stop eating. A 30 g serving delivers 172 kcal and 77 mg sodium. Pre-portion rather than eating from the bag.
How should I track Pumpkin seeds, roasted, salted?
Pumpkin seeds, roasted, salted is high in magnesium. Nuts like Pumpkin seeds, roasted, salted are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.