Nuts, Seeds & Oils
Pumpkin Seeds, roasted unsalted Nutrition Facts
Roasted unsalted pumpkin seeds provide all the enhanced flavor and crunch of roasting without added sodium. They're an ideal heart-healthy snack that lets the natural nutty taste shine through.
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
7mg0%
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
- ✓Very low sodium, heart-friendly option
- ✓Concentrated magnesium for cardiovascular health
- ✓High zinc content supports immunity
- ✓Roasting improves digestibility
Best For
Low-sodium dietsHomemade granola and trail mixSeasoning with your own spice blends
Storage
Keep in airtight container in cool, dry place for 1 month or refrigerate for extended freshness
Serving Sizes
100g574 cal
1 ounce161 cal
1/4 cup184 cal
Frequently Asked Questions
Can I roast pumpkin seeds at home?
Yes, rinse raw seeds, dry thoroughly, toss with a little oil if desired, and roast at 300°F (150°C) for 30-40 minutes, stirring occasionally until golden and crispy.
Why choose unsalted over salted pumpkin seeds?
Unsalted seeds are better for those watching sodium intake and allow you to control seasoning, making them more versatile for both sweet and savory recipes.
Track Pumpkin Seeds, roasted unsalted with CalorieGram
AI-powered nutrition tracking with complete macros and micronutrients