Whole roasted salted pumpkin seeds have 2,540 mg sodium per 100 g – very high. The salt is on the shells, so actual sodium intake depends on how much you lick or chew the shells. Shelled kernels from the same batch have far less sodium. Weigh shelled kernels separately.
How should I track Seeds, pumpkin and squash seeds, whole, roasted, with salt added?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is high in zinc. Nuts like Seeds, pumpkin and squash seeds, whole, roasted, with salt added 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.