How many calories are in salted roasted pumpkin seeds?
Salted roasted pumpkin seeds (1 oz, 28.4 g) has 163 calories. 100 g has 574 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
Nutrition database · Seeds
Salted Roasted Pumpkin Seeds Nutrition Facts
Salted roasted pumpkin seeds (1 oz, 28.4 g) has 163 calories, 8.5 g protein, 4.2 g carbohydrate and 13.9 g fat, according to USDA FoodData Central. 100 g has 574 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Salted Roasted Pumpkin Seeds Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 oz (28.4 g)
At a glance
- Calories
- 163
- Protein
- 8.5 g · 17%
- Total carbohydrate
- 4.2 g · 2%
- Total fat
- 13.9 g · 18%
- Dietary fiber
- 1.8 g · 7%
- Total sugars
- 0.4 g · 0%
- Sodium
- 73 mg · 3%
Opens the free label generator with this amount of salted roasted pumpkin seeds already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 163 | 574 | |
| Total fat | 13.9 g | 18% | 49.1 g |
| Saturated fat | 2.4 g | 12% | 8.54 g |
| Trans fat | <0.1 g | 0.04 g | |
| Monounsaturated fat | 4.5 g | 15.7 g | |
| Polyunsaturated fat | 5.6 g | 19.9 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 73 mg | 3% | 256 mg |
| Total carbohydrate | 4.2 g | 2% | 14.7 g |
| Dietary fiber | 1.8 g | 7% | 6.5 g |
| Total sugars | 0.4 g | 1.29 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 8.5 g | 29.8 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0.51 mg | 1% | 1.8 mg |
| Vitamin E | 0.16 mg | 1% | 0.56 mg |
| Vitamin K | 1.3 mcg | 1% | 4.5 mcg |
| Thiamin (B1) | <0.1 mg | 2% | 0.07 mg |
| Riboflavin (B2) | <0.1 mg | 3% | 0.15 mg |
| Niacin (B3) | 1.3 mg | 8% | 4.43 mg |
| Vitamin B6 | <0.1 mg | 2% | 0.1 mg |
| Folate (DFE) | 16 mcg | 4% | 57 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 18 mg | 3% | 63 mg |
| Minerals | |||
| Calcium | 15 mg | 1% | 52 mg |
| Iron | 2.3 mg | 13% | 8.07 mg |
| Potassium | 223 mg | 5% | 788 mg |
| Magnesium | 156 mg | 37% | 550 mg |
| Phosphorus | 333 mg | 27% | 1,174 mg |
| Zinc | 2.2 mg | 20% | 7.64 mg |
| Copper | 0.36 mg | 40% | 1.28 mg |
| Manganese | 1.3 mg | 55% | 4.49 mg |
| Selenium | 2.7 mcg | 5% | 9.4 mcg |
| Other | |||
| Water | 0.6 g | 2.03 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Salted Roasted Pumpkin Seeds nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 118 g | 677 | 17.4 g | 35.2 g | 57.9 g | 7.7 g | 1.5 g |
| 1 oz | 28.4 g | 163 | 4.2 g | 8.5 g | 13.9 g | 1.8 g | 0.4 g |
| 100 g | 100 g | 574 | 14.7 g | 29.8 g | 49.1 g | 6.5 g | 1.3 g |
How much manganese is in salted roasted pumpkin seeds?
Salted roasted pumpkin seeds (1 oz, 28.4 g) has 1.3 mg of manganese, 55% of the Daily Value. 100 g has 4.49 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much copper is in salted roasted pumpkin seeds?
Salted roasted pumpkin seeds (1 oz, 28.4 g) has 0.36 mg of copper, 40% of the Daily Value. 100 g has 1.28 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Salted Roasted Pumpkin Seeds nutrition per 100 grams
100 g of salted roasted pumpkin seeds has 574 calories, 29.8 g protein, 14.7 g carbohydrate, 6.5 g fiber, 1.29 g sugars and 49.1 g fat.
Where the calories in salted roasted pumpkin seeds come from
About 9% of the calories in salted roasted pumpkin seeds come from carbohydrate, 71% from fat and 19% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Salted Roasted Pumpkin Seeds nutrition label for Canada, the EU and the UK
The same serving of salted roasted pumpkin seeds, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 oz (28.4g) / pour 1 oz (28.4g)
Calories
160
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 14 g | 19 % |
| Saturated / Saturés | 2.4 g + Trans 0 g | 12 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 75 mg | 3 % |
| Carbohydrate / Glucides | 4 g | 2 % |
| Fibre / Fibres | 2 g | 7 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 8 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 15 mg | 1 % |
| Iron / Fer | 2 mg | 13 % |
| Potassium | 223 mg | 7 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 2397 kJ / 573 kcal |
| Fat | 49 g |
| of which saturates | 8.5 g |
| Carbohydrate | 15 g |
| of which sugars | 1.3 g |
| Protein | 30 g |
| Salt | 0.6 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28.4g | %RI* | |
|---|---|---|---|
| Energy | 2397 kJ 573 kcal |
681 kJ 163 kcal |
8.1% |
| Fat | 49g | 14g | 20% |
| of which saturates | 8.5g | 2.4g | 12% |
| Carbohydrate | 15g | 4.2g | 1.6% |
| of which sugars | 1.3g | 0 gg | <1% |
| Fibre | 6.5g | 1.8g | - |
| Protein | 30g | 8.5g | 17% |
| Salt | 0.64g | 0.18g | 3% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about salted roasted pumpkin seeds
How many calories are in salted roasted pumpkin seeds?
Salted roasted pumpkin seeds (1 oz, 28.4 g) has 163 calories. 100 g has 574 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
How many calories are in 100 g of salted roasted pumpkin seeds?
100 g of salted roasted pumpkin seeds has 574 calories, 29.8 g protein, 14.7 g carbohydrate and 49.1 g fat.
How much protein is in salted roasted pumpkin seeds?
Salted roasted pumpkin seeds (1 oz, 28.4 g) has 8.5 g protein, 17% of the 50 g Daily Value. 100 g has 29.8 g.
What is a serving of salted roasted pumpkin seeds?
This page defaults to 1 oz (28.4 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for salted roasted pumpkin seeds.
Can I use salted roasted pumpkin seeds in a Nutrition Facts label calculation?
Yes. Open the generator with salted roasted pumpkin seeds added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with salted roasted pumpkin seeds
- Pumpkin Seeds158 cal per 1 oz
- Hemp Seeds166 cal per 3 tbsp
- Watermelon Seeds158 cal per 1 oz
- Sunflower Seeds165 cal per 1 oz
- Sesame Seeds52 cal per 1 tbsp
More in Seeds
Tools and guides for labeling salted roasted pumpkin seeds
If you make and sell a product that contains salted roasted pumpkin seeds, these free tools cover the next steps.
- Nutrition Facts label generatorAdd salted roasted pumpkin seeds and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare salted roasted pumpkin seeds with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169415: "Seeds, pumpkin and squash seed kernels, roasted, with salt added". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with salted roasted pumpkin seeds
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