HEALTHIFY NUTRIFACTS
Pumpkin and Sunflower Seeds
Values for your serving
- kcal / servingCalories · kcal
- 53.7
- Protein
- 2.24 g
- Carbs
- 1.47 g
- Fat
- 4.55 g
- Fibre
- 0.68 g
Vitamins, minerals & more
The same food, in two useful views. Compare 100 g with your selected serving.
| Nutrient | Per 100 g | 9 g1 tablespoon · 9 g |
|---|---|---|
| Calcium | 113.13 mg | 10.18 mg |
| Iron | 6.98 mg | 0.63 mg |
| Potassium | 675.11 mg | 60.76 mg |
| Sodium | 10.06 mg | 0.91 mg |
| Vitamin C | 1.41 mg | 0.13 mg |
| Saturated fat | 6.53 g | 0.59 g |
| Sugars | 2.04 g | 0.18 g |
| Carbohydrates | 16.28 g | 1.47 g |
| Copper | 0.65 mg | 0.06 mg |
| Calories | 596.68 kcal | 53.7 kcal |
| Fat | 50.55 g | 4.55 g |
| Magnesium | 482.46 mg | 43.42 mg |
| Niacin | 2.25 mg | 0.2 mg |
| Phosphorous | 595.27 mg | 53.57 mg |
| Protein | 24.89 g | 2.24 g |
| Vitamin B2 Riboflavin | 0.08 mg | 0.01 mg |
| Beta Carotene | 2.54 ug | 0.23 ug |
| Vitamin B1 Thiamine | 0.04 mg | 0 mg |
| Vitamin B6 | 0.51 mg | 0.05 mg |
| Fibre | 7.54 g | 0.68 g |
| Monounsaturated fat | 7.98 g | 0.72 g |
| Polyunsaturated fat | 10.07 g | 0.91 g |
| Zinc | 7.36 mg | 0.66 mg |
| Vitamin K | 2.28 ug | 0.21 ug |
| Selenium | 4.77 ug | 0.43 ug |
Values rounded to 2 decimals. Missing values are not treated as zero.
Same food. Different portions.
A little movement perspective.
For your selected serving · 53.70 kcal
Walking
≈11 min
Self-selected pace
Cycling
≈6 min
10–11.9 mph
Explore coaching ↗
Illustrative estimates for a 70 kg adult: walking 4 MET, cycling 6.8 MET. Actual energy use varies. Food does not need to be earned through exercise.
Movement sources & calculation
Minutes = serving kcal ÷ (MET × 3.5 × 70 ÷ 200). Based on the 2024 Adult Compendium of Physical Activities.
A little more clarity.
How many calories are in this serving?
1 tablespoon · 9 g contains 53.7 kcal. Per 100 g: 596.68 kcal, based on this food database entry.
How much protein does it contain?
Your selected serving contains 2.24 g protein. Per 100 g: 24.89 g.
Why might my homemade version differ?
Ingredients, cooking methods and portion sizes vary. These numbers describe this database entry, rather than every preparation of Pumpkin and Sunflower Seeds.
Sources & method
Healthify food database · Nutrients per 100 g × portion weight ÷ 100. Original reference unavailable in the current public data.