Nuts, Seeds & Oils
Pumpkin Seeds, roasted salted Nutrition Facts
Roasted salted pumpkin seeds offer enhanced crunch and savory flavor through dry roasting and light salting. The roasting process concentrates nutrients while bringing out the seeds' natural nutty taste.
Nutrition Facts
Per 100g serving
Calories574
% Daily Value*
Total Fat
49.1g76%
Saturated Fat
8.7g43%
Trans Fat
0.0g
Polyunsaturated Fat
20.8g
Monounsaturated Fat
15.7g
Cholesterol
-0%
Sodium
256mg11%
Total Carbohydrate
14.7g5%
Dietary Fiber
6.5g23%
Total Sugars
1.3g
Protein
29.8g60%
Vitamin A
1mcg0%
Vitamin C
0.3mg0%
Vitamin D
-0%
Vitamin E
2.4mg16%
Vitamin K
4.5mcg4%
Vitamin B6
0.1mg4%
Vitamin B12
-0%
Folate
9mcg2%
Calcium
52mg4%
Iron
8.1mg45%
Potassium
788mg17%
Magnesium
550mg131%
Zinc
7.5mg68%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High magnesium supports muscle and nerve function
- ✓Zinc boosts immune system and wound healing
- ✓Iron helps prevent anemia
- ✓Roasting enhances antioxidant availability
Best For
Convenient healthy snackingAdding crunch to saladsTrail mixes and snack blends
Storage
Store in airtight container at room temperature for up to 1 month or refrigerate for 3 months
Serving Sizes
100g574 cal
1 ounce161 cal
1/4 cup184 cal
Frequently Asked Questions
Are roasted pumpkin seeds less nutritious than raw?
Roasting causes minimal nutrient loss and may actually enhance the bioavailability of some antioxidants, though some heat-sensitive vitamins like folate are reduced.
How much sodium is in salted pumpkin seeds?
Roasted salted pumpkin seeds contain about 256mg sodium per 100g, which is moderate but should be considered if watching salt intake.
Track Pumpkin Seeds, roasted salted with CalorieGram
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