Pumpkin Seeds

Seeds, pumpkin and squash seed kernels, dried

High ProteinHigh FiberLow SugarNutrient Dense

🥜

30.2g

Protein per 100g

559

Calories

49.0g

Total Fat

10.7g

Carbs

Quality Score

Protein Energy

Moderate

22%

of calories from protein

Moderate. You're getting protein, but also plenty of carbs or fats.

Fat Ratio

0.5

grams protein per 1g fat

High Fat. Contains nearly twice as much fat as protein.

Calories for 30g

555

calories

Pricey. You have to eat 555 calories just to get your protein.

Health & Recovery Profile

Heart Health

Limit Intake

"High in saturated fat."

Saturated Fat (Limit)8.659g / 20g*

Cholesterol (Limit)0mg / 300mg*

Healthy Fats (Mono + Poly)37.2g / ~60g*

Beneficial fats. High source!

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Good for Recovery

Sodium

7mg

Electrolyte

Potassium

HIGH

809mg

Electrolyte

Magnesium

592mg

Recovery

Iron

8.82mg

Energy

*Electrolytes support hydration and muscle contraction.

Similar High-Protein Foods

Hemp Seed

Very similar protein content

31.6g

Almond Flour