Roasted Pumpkin Seeds, Three Ways Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
One year ago: Cook’s Illustrated Perfect Chocolate Chip Cookies
Two years ago: Beer and Brown Sugar Kielbasa and Sauerkraut
Three years ago: Pumpkin Pie Bars
Five years ago: Apple Hand Pies
Roasted Pumpkin Seeds
Yield: 2 cup pumpkin seeds
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Three different variations on roasted pumpkin seeds - Ginger Soy, Brown Sugar Spice, and Maple Chipotle.
Your choice of seasoning blend below
1 teaspoon chipotle chile powder
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
10 servings in recipe 		pumpkin
0.0g 		pumpkin
45.4g 		olive oil
1.35g 		soy sauce
3.2g 		sugar
0.84g 		ginger
0.27g 		sugar
2.75g 		water
1.48g 		allspice
0.29g 		salt
0.3g 		cayenne pepper
0.05g 		maple syrup
4.0g 		cumin
0.11g 		salt
0.3g 		Total Per Serving Total for Recipe
Protein (g) n/a 13.55 0.0 0.2 0.0 0.02 0.0 0.0 0.02 0.0 0.01 0.0 0.02 0.0 13.82 138.2
Total Fat (g) n/a 22.27 1.35 0.0 0.0 0.02 0.0 0.0 0.02 0.0 0.01 0.01 0.02 0.0 23.7 237.0
Carbohydrates (g) n/a 6.68 0.0 0.24 0.84 0.19 2.7 0.0 0.21 0.0 0.03 2.68 0.05 0.0 13.61 136.1
Ash (g) n/a n/a 0.0 0.49 0.0 0.01 0.01 0.0 0.01 0.3 0.0 0.02 0.01 0.3 1.16 11.6
Calories (kcal) n/a 260.596 11.934 1.696 3.251 0.937 10.45 0.0 0.75 0.0 0.143 10.44 0.394 0.0 300.59 3005.9
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a 0.0 2.6 n/a n/a n/a n/a 2.25 n/a n/a 4.85 48.5
Glucose (dextrose) (g) n/a n/a n/a n/a n/a 0.0 0.04 n/a n/a n/a n/a 0.09 n/a n/a 0.14 1.4
Fructose (g) n/a n/a n/a n/a n/a 0.0 0.03 n/a n/a n/a n/a 0.04 n/a n/a 0.07 0.7
Lactose (g) n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) n/a 0.92 0.0 2.26 0.0 0.03 0.04 1.48 0.02 0.0 0.0 1.28 0.01 0.0 6.05 60.5
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 0.59 0.0 0.05 0.84 0.01 2.67 0.0 n/a 0.0 0.0 2.38 0.0 0.0 6.54 65.4
Galactose (g) n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) n/a 3.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 3.1 31.0
Calcium (mg) n/a 23.608 0.014 0.608 0.008 0.313 2.283 0.044 1.884 0.072 0.067 2.68 0.978 0.072 32.63 326.3
Iron (mg) n/a 3.66 0.01 0.06 0.0 0.03 0.02 0.0 0.02 0.0 0.0 0.05 0.07 0.0 3.93 39.3
Magnesium (mg) n/a 249.7 0.0 1.376 0.0 0.497 0.248 0.015 0.385 0.003 0.068 0.56 0.384 0.003 253.239 2532.39
Phosphorus (mg) n/a 532.996 0.0 4.0 0.0 0.4 0.11 0.0 0.322 0.0 0.132 0.08 0.524 0.0 538.563 5385.63
Potassium (mg) n/a 357.752 0.014 6.944 0.017 3.626 3.658 0.0 2.975 0.024 0.906 8.16 1.877 0.024 385.977 3859.77
Sodium (mg) n/a 8.172 0.027 180.384 0.0 0.086 0.77 0.059 0.219 116.274 0.014 0.36 0.176 116.274 422.816 4228.16
Zinc (mg) n/a 3.47 0.0 0.02 0.0 0.01 0.0 0.0 0.0 0.0 0.0 0.17 0.01 0.0 3.67 36.7
Copper (mg) n/a 0.581 0.0 0.003 0.0 0.001 0.001 0.0 0.002 0.0 0.0 0.003 0.001 0.0 0.593 5.93
Manganese (mg) n/a n/a 0.0 0.013 0.0 0.072 0.002 0.0 0.008 0.0 0.001 0.132 0.003 0.0 0.232 2.32
Selenium (mcg) n/a 4.3 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.5 45.0
Vitamin A, IU (IU) n/a n/a 0.0 0.0 0.0 0.397 0.0 0.0 1.539 0.0 18.725 0.0 1.334 0.0 21.994 219.94
Retinol (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) n/a 0.0 0.0 0.0 0.0 0.019 0.0 0.0 0.077 0.0 0.936 0.0 0.067 0.0 1.1 11.0
Beta Carotene (mcg) n/a 2.27 0.0 0.0 0.0 0.238 0.0 0.0 n/a 0.0 9.828 0.0 0.8 0.0 13.136 131.36
Vitamin E (mg) n/a 0.25 0.19 0.0 0.0 0.05 0.0 0.0 n/a 0.0 0.01 0.0 0.0 0.0 0.51 5.1
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) n/a 13.62 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 5.921 0.0 0.47 0.0 20.011 200.11
Tocopherol, beta (mg) n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a 0.01 n/a n/a 0.01 n/a n/a n/a n/a n/a n/a n/a n/a 0.02 0.2
Tocopherol, delta (mg) n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Vitamin C (mg) n/a 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 1.0 10.0
Thiamin (mg) n/a 0.032 0.0 0.001 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.001 0.0 0.034 0.34
Riboflavin (mg) n/a 0.068 0.0 0.005 0.0 0.001 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.076 0.76
Niacin (mg) n/a 2.011 0.0 0.07 0.0 0.014 0.003 0.0 0.008 0.0 0.004 0.001 0.005 0.0 2.117 21.17
Pantothenic acid (mg) n/a n/a 0.0 0.01 0.0 n/a 0.004 0.0 n/a 0.0 n/a 0.002 n/a 0.0 0.015 0.15
Vitamin B-6 (mg) n/a 0.045 0.0 0.005 0.0 0.002 0.001 0.0 0.001 0.0 0.001 0.0 0.0 0.0 0.056 0.56
Folate (mcg) n/a 25.878 0.0 0.448 0.0 0.105 0.028 0.0 0.103 0.0 0.048 0.0 0.011 0.0 26.62 266.2
Vitamin B-12 (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) n/a 28.6 0.0 0.6 0.0 0.1 0.1 0.0 n/a 0.0 0.0 0.1 0.0 0.0 29.5 295.0
Folic acid (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) n/a n/a 0.0 0.003 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.003 0.03
Threonine (g) n/a n/a 0.0 0.008 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.009 0.09
Isoleucine (g) n/a n/a 0.0 0.01 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.01 0.1
Leucine (g) n/a n/a 0.0 0.016 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.017 0.17
Lysine (g) n/a n/a 0.0 0.012 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.012 0.12
Methionine (g) n/a n/a 0.0 0.003 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.003 0.03
Cystine (g) n/a n/a 0.0 0.004 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.004 0.04
Phenylalanine (g) n/a n/a 0.0 0.011 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.011 0.11
Tyrosine (g) n/a n/a 0.0 0.007 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.008 0.08
Valine (g) n/a n/a 0.0 0.01 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.011 0.11
Arginine (g) n/a n/a 0.0 0.014 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.014 0.14
Histidine (g) n/a n/a 0.0 0.005 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.006 0.06
Alanine (g) n/a n/a 0.0 0.009 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.009 0.09
Aspartic acid (g) n/a n/a 0.0 0.021 n/a 0.003 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.024 0.24
Glutamic acid (g) n/a n/a 0.0 0.047 n/a 0.002 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.05 0.5
Glycine (g) n/a n/a 0.0 0.009 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.01 0.1
Proline (g) n/a n/a 0.0 0.015 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.015 0.15
Serine (g) n/a n/a 0.0 0.012 n/a 0.001 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.012 0.12
Cholesterol (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) n/a 3.877 0.186 0.0 0.0 0.005 0.0 0.0 0.007 0.0 0.001 0.002 0.002 0.0 4.081 40.81
Phytosterols (mg) n/a n/a 2.984 n/a n/a 0.224 n/a n/a 0.174 0.0 0.037 n/a 0.071 0.0 3.49 34.9
Monounsaturated Fat (g) n/a 7.141 0.985 0.0 0.0 0.003 0.0 0.0 0.002 0.0 0.001 0.002 0.015 0.0 8.15 81.5
Polyunsaturated (g) n/a 9.016 0.142 0.001 0.0 0.004 0.0 0.0 0.007 0.0 0.004 0.004 0.003 0.0 9.181 91.81
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