Unsalted Pumpkin Seeds
Pumpkin seeds, unsalted
Nutrition Facts
- Total Fat 49,05 g63%
- Saturated Fat 8,54 g43%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 18 mg1%
- Total Carbohydrate 14,71 g5%
- Dietary Fiber 6,5 g23%
- Total Sugars 1,29 g
- Protein 29,84 g60%
- Vitamin D 0 µg0%
- Calcium 52 mg4%
- Iron 8,07 mg45%
- Potassium 788 mg17%
100g of Pumpkin seeds, unsalted contains 574 kcal calories, 29,84g protein, and 550mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein19%(119 kcal)
- Carbs9%(59 kcal)
- Fat71%(441 kcal)
Nutrient density
Meets ≥10% Daily Value for 16 of 28 nutrients
Moderate nutrient densityUse Unsalted Pumpkin Seeds in your next meal plan
Melio can build a complete week of meals around Unsalted Pumpkin Seeds (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Nut and Seed Products
- Unsalted Pumpkin Seeds has a potassium-to-sodium ratio of 43.8:1, which is considered favorable for blood-pressure support.
- Unsalted Pumpkin Seeds contains more fiber per 100 g than cooked oatmeal — 7 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 574 kcal | 29% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 29,84 g | 60% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 14,71 g | 5% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 49,05 g | 63% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 6,5 g | 23% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 1,29 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 18 mg | 1% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 788 mg | 17% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 52 mg | 4% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 550 mg | 131% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 1 174 mg | 94% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 8,07 mg | 45% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 7,64 mg | 69% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 1,28 mg | 142% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 9,4 µg | 17% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 8,54 g | 43% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 15,73 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 19,86 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 1,8 mg | 2% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,56 mg | 4% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 4,5 µg | 4% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,07 mg | 6% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,15 mg | 12% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 4,43 mg | 28% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,1 mg | 6% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 57 µg | 14% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 63 mg | 11% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 5 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 1 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 30 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 2,03 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated19%(8,54 g)
- Monounsaturated36%(15,73 g)
- Polyunsaturated45%(19,86 g)
Household serving sizes
g- 10349 1 cup, without shell
- 144 g
- 10113 1 cup, in shell, yields
- 46 g
- 10010 1 cup, NFS
- 46 g
- 40093 1 oz, without shell
- 28 g
- 40051 1 oz, in shell, yields
- 15 g
- 40138 1 oz, NFS
- 28 g
- 61528 1 package
- 50 g
- 90000 Quantity not specified
- 28 g
Frequently asked questions about Unsalted Pumpkin Seeds
How many calories in Unsalted Pumpkin Seeds?
Unsalted Pumpkin Seeds contains 574 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Unsalted Pumpkin Seeds?
Unsalted Pumpkin Seeds contains 18 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Unsalted Pumpkin Seeds?
Per 100 grams, Unsalted Pumpkin Seeds contains 29.84 g protein, 14.71 g carbohydrates, and 49.05 g total fat.
Is Unsalted Pumpkin Seeds good for keto or low-carb?
Unsalted Pumpkin Seeds has 14.7 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Unsalted Pumpkin Seeds nutrition data come from?
Nutrition data for Unsalted Pumpkin Seeds is sourced from USDA FoodData Central (FDC ID 2707581). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2707581/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Unsalted Pumpkin Seeds
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Unsalted Pumpkin Seeds.
3 meal ideas using Unsalted Pumpkin Seeds
Starter templates matched to Unsalted Pumpkin Seeds's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Unsalted Pumpkin Seeds
Unsalted Pumpkin Seeds pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Protein-packed bowl with unsalted Pumpkin Seeds
Layer unsalted Pumpkin Seeds over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.
- Dinner
Low-sodium dinner with unsalted Pumpkin Seeds
Roast unsalted Pumpkin Seeds with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 2707581), accessed 2022-10-28.
Published: 2022-10-28
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Use Unsalted Pumpkin Seeds in your next meal plan
Melio can build a complete week of meals around Unsalted Pumpkin Seeds (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan