Your Recipe

Roasted Pumpkin Seeds

Ingredient Amount Calories
Pumpkin And Squash Seeds 29.75g 166kcal

Recipe Instructions:

Ingredients
seeds from a pumpkin
olive oil spray
kosher salt
Instructions
Remove the seeds from the pumpkin, and clean off any pumpkin debris.
Wash the seeds and lay them out on a baking sheet overnight to dry.
The next day, pre-heat the oven to 250°.
Spread the seeds out evenly and lightly spray with olive oil spray and season with salt to taste.
Roast the seeds in the oven until the seeds become golden brown, about 1 hour and 15 minutes.
Let them cool and enjoy!

Nutrition Facts
Portion Size 30 g | ml
Amount Per Portion 166
696
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2.6g 13%
Sodium 2.1mg 0%
Total Carbohydrate 3.2g 1%
Dietary Fiber 1.8g 6%
Sugar 0.4g
Protein 9g 18%
Vitamin D 0mcg 0%
Calcium 14mg 1%
Iron 2.6mg 15%
Potassium 241mg 5%
* 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.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 0.298 mcg 0%
Thiamin [B1] 0.081 mg 7%
Riboflavin [B2] 0.046 mg 4%
Niacin [B3] 1.484 mg 9%
Pantothenic acid [B5] 0.223 mg 4%
Vitamin B6 0.043 mg 3%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 17.255 mcg 0%
Vitamin C 0.565 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 0.649 mg 4%
Vitamin K 2.172 mcg 2%
Betaine 0 mg 0%
Choline 18.743 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.2 g 1%
Sugars 0.4 g 1%
Dietary fiber 1.8 g 6%
Carbohydrate 3.2 g 0%
Net carbs 2.8g
Aminoacids
Nutrient Amount DV
Alanine 0.442 g 0%
Arginine 1.593 g 0%
Aspartic acid 0.881 g 0%
Cysteine 0.099 g 0%
Glutamic acid 1.841 g 0%
Glycine 0.548 g 0%
Histidine 0.232 g 0%
Isoleucine 0.381 g 0%
Leucine 0.72 g 0%
Lysine 0.368 g 0%
Methionine 0.179 g 0%
Phenylalanine 0.516 g 0%
Proline 0.392 g 0%
Serine 0.498 g 0%
Threonine 0.297 g 0%
Tryptophan 0.171 g 0%
Tyrosine 0.325 g 0%
Valine 0.47 g 0%
Minerals
Nutrient Amount DV
Calcium 13.69 mg 1%
Copper 0.4 mg 44%
Fluoride 0 mcg 0%
Iron 2.62 mg 15%
Magnesium 176.12 mg 42%
Manganese 1.35 mg 59%
Phosphorus 366.82 mg 29%
Potassium 240.68 mg 5%
Selenium 2.8 mcg 5%
Sodium 2.08 mg 0%
Zinc 2.32 mg 21%
Other
Nutrient Amount DV
Water 1.556 g 0%
Ash 1.422 g 0%