Your Recipe

Roasted pumpkin seeds

Ingredient Amount Calories
Pumpkin And Squash Seeds 120g 671kcal
Olive oil 28g 248kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
fresh pumpkin seeds, scooped from the pumpkin
2 tsp olive oil
Method
STEP 1
Heat the oven to 200C/180C fan/gas 6. Wash the seeds thoroughly and remove any stringy bits of pumpkin flesh. Dry well using kitchen paper.

STEP 2
Put the seeds on a baking tray and toss with the olive oil. Roast for 10 mins. Serve with a little seasoning for a snack, if you like, or use as a garnish for salads or soups.

Nutrition Facts
Portion Size 148 g | ml
Amount Per Portion 918
3842
kcal
kilojoules
% Daily Value *
Total Fat 87g 111%
Saturated Fat 14g 71%
Sodium 9mg 0%
Total Carbohydrate 13g 5%
Dietary Fiber 7.2g 26%
Sugar 1.7g
Protein 36g 72%
Vitamin D 0mcg 0%
Calcium 55mg 4%
Iron 11mg 60%
Potassium 971mg 21%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 1.2 mcg 0%
Thiamin [B1] 0.328 mg 27%
Riboflavin [B2] 0.184 mg 14%
Niacin [B3] 5.984 mg 37%
Pantothenic acid [B5] 0.9 mg 18%
Vitamin B6 0.172 mg 10%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 69.6 mcg 0%
Vitamin C 2.28 mg 3%
Vitamin D 0 mcg 0%
Vitamin E 6.648 mg 44%
Vitamin K 25.616 mcg 21%
Betaine 0.028 mg 0%
Choline 75.684 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.8 g 5%
Sugars 1.7 g 3%
Dietary fiber 7.2 g 26%
Carbohydrate 12.8 g 0%
Net carbs 11.2g
Aminoacids
Nutrient Amount DV
Alanine 1.782 g 0%
Arginine 6.424 g 0%
Aspartic acid 3.552 g 0%
Cysteine 0.398 g 0%
Glutamic acid 7.426 g 0%
Glycine 2.212 g 0%
Histidine 0.936 g 0%
Isoleucine 1.537 g 0%
Leucine 2.903 g 0%
Lysine 1.483 g 0%
Methionine 0.724 g 0%
Phenylalanine 2.08 g 0%
Proline 1.579 g 0%
Serine 2.008 g 0%
Threonine 1.198 g 0%
Tryptophan 0.691 g 0%
Tyrosine 1.312 g 0%
Valine 1.895 g 0%
Minerals
Nutrient Amount DV
Calcium 55.48 mg 4%
Copper 1.61 mg 179%
Fluoride 0 mcg 0%
Iron 10.74 mg 60%
Magnesium 710.4 mg 169%
Manganese 5.45 mg 237%
Phosphorus 1479.6 mg 118%
Potassium 971.08 mg 21%
Selenium 11.28 mcg 21%
Sodium 8.96 mg 0%
Zinc 9.37 mg 85%
Other
Nutrient Amount DV
Water 6.276 g 0%
Ash 5.736 g 0%