Pumpkin seeds kernels
High protein · Rich in fiber · Low GI
Calories & Nutrition Facts
100g
559
kcal
20%
Protein
7%
Karb
73%
Yag
Calories
559
Protein
30.2g
Carbs
10.7g
Fat
49.1g
Fiber
6g
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
197%
Manganez
176%
Fosfor
141%
Magnezyum
71%
Cinko
60%
Protein
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Glycemic Analysis
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10
glycemic index
1
glycemic load
Low
Glycemic index (GI) measures how fast a food raises blood sugar. Below 55 is low (good), above 70 is high (caution). Glycemic load also considers portion size — a more realistic measure.
NOVA Processing
NOVA 2
Minimally Processed
Unprocessed
Minimally Processed
Processed
Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing level. NOVA 1 (natural, unprocessed) is healthiest, NOVA 4 (ultra-processed) contains additives and increases health risks. Prefer NOVA 1-2 when possible.
Allergen Profile
Gluten
Laktoz
Yumurta
Yer Fıstığı
Sert Kabuklu
Balık
Kabuklu Deniz
Soya
Susam
Allergens present in this food are shown in red, absent ones in green. Food allergies can cause serious reactions — develop the habit of reading labels.
Diet Compatibility
❌
Keto
❌
Paleo
❌
Vegan
❌
Vejetaryen
❌
Glütensiz
❌
Laktozsuz
❌
Low FODMAP
❌
Akdeniz
❌
Whole30
❌
DASH
This food's compatibility with popular diets. Green check means compatible, red X means incompatible. Keto is fat-focused, Paleo emphasizes unprocessed food, Mediterranean focuses on balanced nutrition.
Omega Analizi
Tuyolari Gor
20.7g w-6
/
0.1g w-3
207:1
İdeal oran 4:1 veya altı. Bu oran (207:1) idealin üzerinde.
Doymus
8.7g
Tekli Doymamis
16.2g
Coklu Doymamis
21.1g
Saturated fat (bad) harms vascular health — stay under 20g daily. Mono and polyunsaturated fats (good) protect heart health. Trans fat is the most harmful — aim for 0g.
Micronutrient Analysis
Vitamins
31%
B3
4.99mg
23%
B1
0.27mg
15%
B5
0.75mg
15%
E Vitamini
2.18mg
Minerals
217%
Manganez
5mg
176%
Fosfor
1233mg
141%
Magnezyum
592mg
111%
Bakir
1mg
Vitamins and minerals are micronutrients essential for body function. The percentage value (%DV) shows how much of your daily need is covered. 20%+ is considered a 'rich source'.
Nutrition data compiled from USDA FoodData Central and scientific sources.