Almonds, dates & pumpkin seeds: Calories, Protein & Nutrients
373 kcal · 11 g protein · 45 g carbs · 20 g fat · 7.4 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Almonds 1 × one ounce | 28 g | 162 | 5.9 | 6.0 | 14.0 | 3.5 |
| Medjool dates 1 × two dates | 48 g | 133 | 0.9 | 36.0 | 0.1 | 3.2 |
| Pumpkin seeds ½ × one ounce | 14 g | 78 | 4.2 | 2.6 | 5.6 | 0.7 |
| Total | 90 g | 373 | 11.0 | 44.6 | 19.7 | 7.4 |
Almonds brings the most calories (43%); Almonds the most protein (54%); Medjool dates the most sodium (63%).
Where the calories come from
Protein 12% · Carbohydrate 48% · Fat 47% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 11 g | 22% | |
| Carbohydrate | 45 g | 16% | |
| Fat | 20 g | 25% | |
| Saturated fat * | 1.1 g | 5% | |
| Fiber | 7.4 g | 27% | |
| Sugars * | 33 g | — | |
| Sodium | 0.8 mg | 0% | |
| Potassium | 636 mg | 14% | |
| Calcium | 111 mg | 9% | |
| Iron | 2.6 mg | 15% | |
| Magnesium | 171 mg | 41% | |
| Zinc | 2.0 mg | 18% | |
| Selenium * | 4.0 mcg | 7% | |
| Vitamin B12 * | 0.0 mcg | 0% | |
| Vitamin D * | 0.0 mcg | 0% | |
| Folate * | 20 mcg DFE | 5% | |
| Vitamin K * | 1.3 mcg | 1% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 2.9 g, rank 70 of 73. Best snack on this measure: Cottage cheese & strawberries (14.3 g).
- Fiber: rank 23 of 73 (highest first).
- Sodium: rank 1 of 73 (lowest first).
- Calories: rank 34 of 73 (lightest first).
Common questions
How many calories are in almonds, dates & pumpkin seeds?
About 373 kcal for the portions listed (90 g of food in total), from USDA FoodData Central values.
How much protein is in almonds, dates & pumpkin seeds?
11 g — 2.9 g per 100 kcal, which ranks 70 of 73 meals on this site.
How much fiber and sodium?
7.4 g of fiber (27% of the 28 g Daily Value) and 1 mg of sodium (0% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator