Salted pumpkin seeds in shell

Salted pumpkin seeds in shell

Snack

Item Rating: 66/100

1 serving (28 grams) contains 126 calories, 5.0 grams of protein, 5.5 grams of fat, and 15.0 grams of carbohydrates.

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504
calories
20
protein
60
carbohydrates
22
fat

Nutrition Information

1 cup (112g)
Calories
504
% Daily Value*
Total Fat 22 g 28%
Saturated Fat 4 g 20%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 1024 mg 44%
Total Carbohydrates 60 g 21%
Dietary Fiber 20.8 g 74%
Sugars 0.8 g
protein 20 g 40%
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

🍯 Low sugar
🥩 High protein

Source of Calories

46.3%
15.4%
38.2%
Fat: 198 cal (38.2%)
Protein: 80 cal (15.4%)
Carbs: 240 cal (46.3%)

About Salted pumpkin seeds in shell

Salted pumpkin seeds in shell are a crunchy, flavorful snack enjoyed globally, often rooted in autumn harvest traditions. Originating from North American and Central American cuisines, pumpkin seeds, or pepitas, are roasted and lightly salted for a satisfying taste. Packed with protein, fiber, and heart-healthy fats, they are a nutrient-rich option for snacking or topping salads and dishes. They deliver essential minerals like magnesium, zinc, and iron, which support immunity, bone health, and energy production. However, their sodium content may be a concern for individuals monitoring salt intake, so moderation is key. Eating them in the shell adds extra fiber, but requires mindful chewing for proper digestion. With their blend of health benefits and savory appeal, salted pumpkin seeds are a versatile snack that bridges nutrition and indulgence.