Pumpkin seeds, salted: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Roasted to perfection and lightly salted, these pumpkin seeds offer a satisfying crunch and a savory flavor that makes them an irresistible snack.
Per 100g reference serving, Pumpkin seeds, salted provides 567 kcal of energy, 29.5g protein (19% of calories), 14.5g total carbohydrates (9% of calories, including 6.4g dietary fiber and 1.27g sugars), and 48.5g total fat (72% of calories).
Vitamins Profile in Pumpkin seeds, salted (Per 100g)
Track how Pumpkin seeds, salted contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.8 mg | 2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.55 mg | 3.7% DV |
| Vitamin K (Phylloquinone) | 4.4 µg | 3.7% DV |
| Vitamin B1 (Thiamin) | 0.069 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.148 mg | 11.4% DV |
| Vitamin B3 (Niacin) | 4.38 mg | 27.4% DV |
| Vitamin B6 (Pyridoxine) | 0.099 mg | 5.8% DV |
| Total Folate (Vitamin B9) | 56 µg | 14% DV |
| Folate (Dietary Folate Equivalents) | 56 µg | 14% DV |
| Natural Food Folate | 56 µg | 14% DV |
| Choline | 62.3 mg | 11.3% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Lutein + Zeaxanthin | 30 µg | 0.3% DV |
Minerals & Electrolytes in Pumpkin seeds, salted (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 7.97 mg | 44.3% DV |
| Calcium (Ca) | 52 mg | 4% DV |
| Magnesium (Mg) | 543 mg | 100% DV |
| Potassium (K) | 779 mg | 16.6% DV |
| Zinc (Zn) | 7.55 mg | 68.6% DV |
| Selenium (Se) | 9.3 µg | 16.9% DV |
| Phosphorus (P) | 1160 mg | 92.8% DV |
| Copper (Cu) | 1.26 mg | 100% DV |
| Sodium (Na) | 477 mg | 20.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.11 g | 6.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 19.4 g | 100% DV |
| Monounsaturated Fat (MUFA) | 15.5 g | 51.8% DV |
| Polyunsaturated Fat (PUFA) | 19.6 g | 98.1% DV |
| Saturated Fat (SFA) | 8.44 g | 42.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Pumpkin seeds, salted contains 567 calories (kcal), 29.5g of protein, 14.5g of carbohydrates (6.4g fiber, 1.27g total sugars), and 48.5g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pumpkin seeds, salted has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 26.2 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pumpkin seeds, salted: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pumpkin seeds, salted by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.