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Pumpkin Seeds
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Pumpkin Seeds

Pumpkin Seeds is a culinary and nutritional food item and associated with Seeds. Per 100 g, it provides an energy density of 556 kcal (2326.3 kJ) and features a low glycemic index of 15, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 24.5 g of protein, 18 g of total carbohydrates (including 1.4 g of sugars), 45.8 g of total lipids, and 5.3 g of dietary fiber, alongside a water content of 4.5 g. The lipid fraction includes 8.67 g of saturated fatty acids, 15.5 g of monounsaturated fatty acids, and 20.9 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Pumpkin Seeds contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (43 mg), magnesium (540 mg), potassium (810 mg), phosphorus (1170 mg), iron (15 mg), zinc (7.5 mg), selenium (9.4 µg), sodium (18 mg), vitamin E (26 mg), and vitamin K (7.5 µg). Additionally, sodium chloride equivalent stands at 0.05 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense. From a clinical nutrition and meal-planning standpoint, Pumpkin Seeds aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Ketogenic (Keto) Diet, and Anti-Inflammatory Diet. Pumpkin seeds are a nutrient powerhouse loaded with zinc, magnesium, plant sterols, and healthy unsaturated fats, ideal for vegan, vegetarian, WFPB, ketogenic, and anti-inflammatory diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it features in recipes such as Oatmeal with dried plums (lighter version, lactose-free), Oatmeal with Dried Plums (Lighter Version), Oatmeal with dried plums (lactose-free), Jaglanka with Figs, and Pear quark with figs (lactose-free), offering versatile ways to build nutrient-dense meals.
NUTRI-SCORE
A B C D E
9
🍃 ECO-SCORE
A B C D E
10/100
Base: 100g Seeds Vegan Vegetarian Gluten-free Lactose-Free
Specification & Key Parameters
9 parameter
Parameter Value Parameter Value
Calories / 100g
556 kcal (2326 kJ)
Protein / 100g
24,5 g
Fat / 100g
45,8 g
Carbs / 100g
18,0 g
Fiber / 100g
0,0 g
Glycemic Index (GI)
IG 15
Glycemic Load (GL)
GL 10.8
Cena / 100g (Walmart)
$0.98
Woda / 100g
4,5 g
Prices calculated for Walmart
$0.98 / 100g
Pumpkin Seeds (100 g)
Specialist Verified
Kcal
556 kcal
Protein 28%
24.5 g
Fat 52%
45.8 g
Carbohydrates 20%
18 g
fiber: 0 g IG: 15

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Pumpkin Seeds

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Auchan
0,92 USD / 100 g
Calculate for portions:
(100 g)
Select supermarket chain
Calculate product cost by selected weight ( 100 g ) 0,92 USD
100 kcal 0,16 USD
20 g protein 0,75 USD
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Auchan Cheapest
0,92 USD 0,92 USD 2,30 USD 4,60 USD 9,20 USD
Netto +1%
0,93 USD 0,93 USD 2,33 USD 4,65 USD 9,30 USD
Biedronka +2%
0,94 USD 0,94 USD 2,35 USD 4,70 USD 9,40 USD
Aldi +3%
0,95 USD 0,95 USD 2,38 USD 4,75 USD 9,50 USD
Dino +3%
0,95 USD 0,95 USD 2,38 USD 4,75 USD 9,50 USD
Kaufland +3%
0,95 USD 0,95 USD 2,38 USD 4,75 USD 9,50 USD
Lidl +4%
0,96 USD 0,96 USD 2,40 USD 4,80 USD 9,60 USD
Rewe +4%
0,96 USD 0,96 USD 2,40 USD 4,80 USD 9,60 USD
Carrefour +8%
0,99 USD 0,99 USD 2,48 USD 4,95 USD 9,90 USD
Żabka +23%
1,13 USD 1,13 USD 2,82 USD 5,65 USD 11,30 USD

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Contains allergens 3
Pumpkin Seeds Sesame Tree Nuts

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)

Calculate for portions:
(100 g)
Macronutrient Distribution 100 g
582 kcal
Protein 24.5g (17% kcal)
Fat 45.8g (71% kcal)
Carbs 18g (12% kcal)
Protein
24.5g
Fat
45.8g
Carbs
18g
Pumpkin Seeds
Bio-Analysis Food Product

Pumpkin Seeds

582 kcal B: 24.5g T: 45.8g W: 18g
Glycemic Load
IG 15 ŁG 3
Low
Workout Window
120 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 95 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
(100 g)
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (1.9)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 9 µU/mL 12 µU/mL 13 µU/mL 11 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 1.9) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
1.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (24.5 g), fat (45.8 g), and dietary fiber (5.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 12.7 g
Simple sugars: 1.4 g Slowing fiber: 5.3 g
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