Pumpkin Seeds Nutrition Calculatorulator

🦘 Pumpkin Seeds Nutrition Calculatorulator

Quantity

Unit

What This Calculator Measures

Pumpkin seeds contain 19g protein per 100g plus the highest zinc content of any plant food — 7.6mg per 100g — making them the ideal zinc supplement for Indian vegetarians

Built specifically for Indian vegetarians using ICMR-NIN 2020, AIIMS clinical studies, NFHS-5 2021 and Indian Food Composition Tables (IFCT 2017). More accurate than generic Western calculators for Indian adults.

How to Use

Enter your details above and tap Calculate Now. Results appear instantly with a personalised breakdown. Download as PDF, Excel, or Word — completely free, no login required.

Understanding Your Results

Results use validated scientific formulas adjusted for Indian body types. Indian body composition differs significantly from Western populations — higher visceral fat at lower BMI, different lean mass distribution. This calculator accounts for those differences.

Track food using our 1000+ Indian food database
Build a 30-day regional Indian vegetarian meal plan
Check your daily protein target

FAQs

Is this calculator accurate for Indians?

Yes. Uses ICMR-NIN and WHO Asia-Pacific validated formulas — more accurate than generic Western calculators for Indian adults.

Can I share results with my doctor?

Yes. Download as PDF and share. Results are based on published clinical guidelines and are a useful starting point for professional consultations.

How often should I recalculate?

Every 4-6 weeks, or whenever your weight changes by more than 3kg. Your targets change as your body composition changes.

Sources: ICMR-NIN 2020 | NFHS-5 2021 | IFCT 2017 | AIIMS Clinical Guidelines | ISSN 2022. Educational estimates only — not a substitute for medical advice.

Pumpkin Seeds Nutrition Calculatorulator