Pumpkin seeds raw shell-on
High protein · Rich in fiber · Low GI
Calories & Nutrition Facts
100g
446
kcal
16%
Protein
46%
Karb
38%
Yag
Calories
446
Protein
19g
Carbs
54g
Fat
19.4g
Fiber
18.4g
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.
176%
Fosfor
71%
Cinko
66%
Lif
62%
Magnezyum
52%
Manganez
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Glycemic Analysis
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10
glycemic index
5
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 1
Unprocessed
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
8.7g w-6
/
0.09g w-3
96.7:1
İdeal oran 4:1 veya altı. Bu oran (96.7:1) idealin üzerinde.
Doymus
3.7g
Tekli Doymamis
6.1g
Coklu Doymamis
8.9g
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
30%
B3
4.8mg
23%
B1
0.27mg
15%
B5
0.75mg
14%
Folat
58µg
Minerals
176%
Fosfor
1233mg
111%
Bakir
1mg
73%
Cinko
8mg
62%
Magnezyum
262mg
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.