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 | 4.8 mg | 26% | |
| 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 Pumpkin seeds in the shell
Pumpkin seeds in the shell, also known as pepitas, are nutrient-dense snacks derived from pumpkins. These seeds are often roasted whole, with their lightly crunchy exterior offering extra fiber compared to shelled varieties. Popular in North America, Europe, and Latin American cuisines, they are enjoyed on their own or as a topping for salads, soups, and baked goods. Nutritionally, they are rich in healthy fats, protein, magnesium, zinc, and antioxidants, contributing to heart health, immune function, and energy metabolism. However, salted or oil-roasted versions may contain higher sodium or calorie content, so moderation is key. Their high fiber and essential nutrients support digestion and overall health, making them a wholesome choice for snacks and meals.
