How many calories are in salted whole pumpkin seeds?
Salted whole pumpkin seeds (1 oz, 28.4 g) has 126 calories. 100 g has 446 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 130.
Nutrition database · Seeds
Salted Whole Pumpkin Seeds Nutrition Facts
Salted whole pumpkin seeds (1 oz, 28.4 g) has 126 calories, 5.3 g protein, 15.2 g carbohydrate and 5.5 g fat, according to USDA FoodData Central. 100 g has 446 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Salted Whole 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.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 oz (85 seeds) (28.4 g)
At a glance
- Calories
- 126
- Protein
- 5.3 g · 11%
- Total carbohydrate
- 15.2 g · 6%
- Total fat
- 5.5 g · 7%
- Dietary fiber
- 5.2 g · 19%
- Total sugars
- –
- Sodium
- 720 mg · 31%
Opens the free label generator with this amount of salted whole 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 | 126 | 446 | |
| Total fat | 5.5 g | 7% | 19.4 g |
| Saturated fat | 1 g | 5% | 3.67 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 1.7 g | 6.03 g | |
| Polyunsaturated fat | 2.5 g | 8.84 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 720 mg | 31% | 2,541 mg |
| Total carbohydrate | 15.2 g | 6% | 53.8 g |
| Dietary fiber | 5.2 g | 19% | 18.4 g |
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 5.3 g | 18.6 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0.85 mcg | 0% | 3 mcg |
| Vitamin C | 0.09 mg | 0% | 0.3 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | <0.1 mg | 1% | 0.03 mg |
| Riboflavin (B2) | <0.1 mg | 1% | 0.05 mg |
| Niacin (B3) | 0.08 mg | 1% | 0.29 mg |
| Vitamin B6 | <0.1 mg | 1% | 0.04 mg |
| Folate (DFE) | 2.6 mcg | 1% | 9 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 11 mg | 2% | 39.1 mg |
| Minerals | |||
| Calcium | 16 mg | 1% | 55 mg |
| Iron | 0.94 mg | 5% | 3.31 mg |
| Potassium | 261 mg | 6% | 919 mg |
| Magnesium | 74 mg | 18% | 262 mg |
| Phosphorus | 26 mg | 2% | 92 mg |
| Zinc | 2.9 mg | 27% | 10.3 mg |
| Copper | 0.2 mg | 22% | 0.69 mg |
| Manganese | 0.14 mg | 6% | 0.5 mg |
| Selenium | not reported | ||
| Other | |||
| Water | 1.3 g | 4.5 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 Whole 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 | 64 g | 285 | 34.4 g | 11.9 g | 12.4 g | 11.8 g | – |
| 1 oz (85 seeds) | 28.4 g | 126 | 15.2 g | 5.3 g | 5.5 g | 5.2 g | – |
| 100 g | 100 g | 446 | 53.8 g | 18.6 g | 19.4 g | 18.4 g | – |
How much sodium is in salted whole pumpkin seeds?
Salted whole pumpkin seeds (1 oz, 28.4 g) has 720 mg of sodium, 31% of the Daily Value. 100 g has 2,541 mg. That is 20% DV or more per serving, which the FDA treats as high.
How much zinc is in salted whole pumpkin seeds?
Salted whole pumpkin seeds (1 oz, 28.4 g) has 2.9 mg of zinc, 27% of the Daily Value. 100 g has 10.3 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Salted Whole Pumpkin Seeds nutrition per 100 grams
100 g of salted whole pumpkin seeds has 446 calories, 18.6 g protein, 53.8 g carbohydrate, 18.4 g fiber and 19.4 g fat.
Where the calories in salted whole pumpkin seeds come from
About 46% of the calories in salted whole pumpkin seeds come from carbohydrate, 38% from fat and 16% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Salted Whole Pumpkin Seeds nutrition label for Canada, the EU and the UK
The same serving of salted whole 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
130
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 5 g | 7 % |
| Saturated / Saturés | 1.0 g + Trans 0 g | 5 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 720 mg | 31 % |
| Carbohydrate / Glucides | 15 g | 6 % |
| Fibre / Fibres | 5 g | 19 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 5 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 16 mg | 1 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 261 mg | 8 % |
*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 | 1863 kJ / 445 kcal |
| Fat | 19 g |
| of which saturates | 3.7 g |
| Carbohydrate | 54 g |
| of which sugars | 0.0 g |
| Protein | 19 g |
| Salt | 6.3 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28.4g | %RI* | |
|---|---|---|---|
| Energy | 1863 kJ 445 kcal |
529 kJ 126 kcal |
6.3% |
| Fat | 19g | 5.5g | 7.9% |
| of which saturates | 3.7g | 1.0g | 5.2% |
| Carbohydrate | 54g | 15g | 5.9% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 18g | 5.2g | - |
| Protein | 19g | 5.3g | 11% |
| Salt | 6.3g | 1.8g | 30% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about salted whole pumpkin seeds
How many calories are in salted whole pumpkin seeds?
Salted whole pumpkin seeds (1 oz, 28.4 g) has 126 calories. 100 g has 446 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 130.
How many calories are in 100 g of salted whole pumpkin seeds?
100 g of salted whole pumpkin seeds has 446 calories, 18.6 g protein, 53.8 g carbohydrate and 19.4 g fat.
How much protein is in salted whole pumpkin seeds?
Salted whole pumpkin seeds (1 oz, 28.4 g) has 5.3 g protein, 11% of the 50 g Daily Value. 100 g has 18.6 g.
What is a serving of salted whole pumpkin seeds?
This page defaults to 1 oz (85 seeds) (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 whole pumpkin seeds.
Can I use salted whole pumpkin seeds in a Nutrition Facts label calculation?
Yes. Open the generator with salted whole 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 whole pumpkin seeds
- Chia Seeds138 cal per 1 oz
- Sisymbrium Seeds90 cal per 1 oz
- Lotus Seeds94 cal per 1 oz (42 medium seeds)
- Flaxseed55 cal per 1 tbsp, whole
- Safflower Seed Kernels147 cal per 1 oz
More in Seeds
Tools and guides for labeling salted whole pumpkin seeds
If you make and sell a product that contains salted whole pumpkin seeds, these free tools cover the next steps.
- Nutrition Facts label generatorAdd salted whole 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 whole 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 168601: "Seeds, pumpkin and squash seeds, whole, 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 whole pumpkin seeds
Add salted whole pumpkin seeds and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.