Pumpkin seeds
Packaged product Snacks
Pumpkin seeds contains 633 kcal per 100 g. A serving, 0.25 cup, 30 g (30 g) provides about 190 kcal.
Roughly 73 % of its calories come from fat, with 20 % from protein and 6 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in snacks on FoodFactly, where the median is 460 kcal per 100 g across 39.913 products.
100 g provides 50 % of the Daily Value for jern.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 633 kcal | |
| Total fat L | 53,3 g | 68 % |
| Saturated fat L | 6,7 g | 33 % |
| Cholesterol L | 0 mg | 0 % |
| Sodium L | 0 mg | 0 % |
| Total carbohydrates L | 10 g | 4 % |
| Dietary fiber L | 3,3 g | 12 % |
| Total sugars L | 0 g | |
| Protein L | 33,3 g | 67 % |
| Vitamin A L | 0 µg | 0 % |
| Vitamin C L | 0 mg | 0 % |
| Calcium L | 67 mg | 5 % |
| Jern L | 9 mg | 50 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 20 %
- Carbohydrates 6 %
- Fat 73 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein33,3 gin the top quarter of snacks (median 7,1 g)
- Fiber3,3 gbelow the median for snacks (median 3,9 g)
- Sugars0 gin the lowest quarter of snacks (median 5 g)
- Fat53,3 gin the top quarter of snacks (median 21,1 g)
- Saturated fat6,7 gabove the median for snacks (median 3,6 g)
- Sodium0 mgin the lowest quarter of snacks (median 411 mg)
- Protein per 100 kcal5,3 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Other components (1)
| A-vitamin, IE L | 0 IU |
|---|
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 633 kcal | 633 kcal |
| Protein | 33,3 g | 33,3 g |
| Carbohydrates | 10 g | 10 g |
| Fat | 53,3 g | 53,3 g |
| Fiber | 3,3 g | 3,3 g |
| Sugars | 0 g | 0 g |
| Sodium | 0 mg | 0 mg |
Product details
- Barcode
- 0741643039230
- Label serving
- 0.25 cup (30 g)
- Category
- Snacks
- Nutri-Score
- C as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Pumpkin seeds, canola oil.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Rapsfrøolie
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Honey Roasted Jumbo Whole Cashews Sam's Choice | 633 | 13,3 g | 30 g | 50 g |
| Georgia Tech, Gourmet Salted Peanuts The Virginia Diner Inc. | 633 | 23,3 g | 23,3 g | 50 g |
| Sweet & Spicy Jumbo Sunflower Seeds DAVID | 633 | 26,7 g | 16,7 g | 50 g |
| Roasted & Salted Pumpkin Seeds Woodstock | 633 | 30 g | 10 g | 50 g |
| Chopped hazelnuts Diamond | 633 | 13,3 g | 16,7 g | 60 g |
| Crescent, nuts & dried fruits, raw pepitas, pumpkin, kernals seeds Crescent | 633 | 26,7 g | 13,3 g | 36,7 g |
| Nutty Naturals, Salted Sunflower Seeds Nosher's Choice | 633 | 20 g | 23,3 g | 50 g |
| Miravalle, Salted Pistachios Jose Martinez Mfg. | 633 | 20 g | 30 g | 46,7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Pumpkin seeds?
100 g of Pumpkin seeds has 633 kcal. Serving, 0.25 cup, 30 g (30 g): about 190 kcal.
Is Pumpkin seeds high in protein?
Pumpkin seeds contains 33,3 g of protein per 100 g (67 % of the 50 g Daily Value), or 10 g in serving, 0.25 cup, 30 g (30 g). About 20 % of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7,1 g).
How many carbs are in Pumpkin seeds?
Pumpkin seeds has 10 g of total carbohydrates per 100 g, including 3,3 g of fiber and 0 g of sugars.
How much fat is in Pumpkin seeds?
Pumpkin seeds contains 53,3 g of fat per 100 g, of which 6,7 g is saturated (33 % of the Daily Value).
What vitamins and minerals does Pumpkin seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are jern (50 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin seeds?
100 g contains 0 mg of sodium, 0 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated 23. april 2020. FoodFactly last checked it on 7. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 2438309. License: CC0 1.0 (U.S. public domain). Source record dated 14. juli 2017. Imported 6. november 2026.
- Open Food Facts, record 0741643039230. License: ODbL 1.0 (Open Food Facts). Source record dated 23. april 2020. Imported 7. november 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.