Raw Pumpkin Seeds
Raw Pumpkin Seeds contains 600 kcal per 100 g. A typical serving of about 1/4 cup (30 g) provides about 180 kcal.
Roughly 74 % of its calories come from fat, with 16 % from protein and 9 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in snacks on FoodFactly, where the median is 545 kcal per 100 g across 5.924 products.
100 g provides 50 % of the Daily Value for jern and 17 % of the Daily Value for kalium.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 600 kcal | |
| Total fat L | 46,7 g | 60 % |
| Saturated fat L | 8,3 g | 42 % |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0 % |
| Sodium L | 17 mg | 0,7 % |
| Total carbohydrates L | 13,3 g | 5 % |
| Dietary fiber L | 3,3 g | 12 % |
| Total sugars L | 0 g | |
| Protein L | 23,3 g | 47 % |
| Calcium L | 0 mg | 0 % |
| Jern L | 9 mg | 50 % |
| Kalium L | 800 mg | 17 % |
% 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 16 %
- Carbohydrates 9 %
- Fat 74 %
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
- Protein23,3 gin the top quarter of snacks (median 13,3 g)
- Fiber3,3 gin the lowest quarter of snacks (median 6,7 g)
- Sugars0 gin the lowest quarter of snacks (median 6,7 g)
- Fat46,7 gabove the median for snacks (median 39,3 g)
- Saturated fat8,3 gabove the median for snacks (median 6,7 g)
- Sodium17 mgin the lowest quarter of snacks (median 246 mg)
- Protein per 100 kcal3,9 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Carotenoids (1)
| D-vitamin (D2 + D3), internationale enheder L | 0 IU |
|---|
Product details
- Brand
- UNFI
- Barcode
- 0041130599583
- Label serving
- about 1/4 cup
- Category
- popcorn-peanuts-seeds-related-snacks
Ingredients
RAW SHELLED PUMPKIN SEEDS.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roasted & Salted Sunflower Seeds BAZZINI | 600 | 20 g | 22,9 g | 51,4 g |
| Valued Naturals Pumpkin Seeds, 6 Oz VALUED NATURALS | 600 | 23,3 g | 13,3 g | 46,7 g |
| Natural Sliced Almonds AVA'S | 600 | 20 g | 20 g | 53,3 g |
| Organic, Raw Whole Almonds SHOPRITE | 600 | 26,7 g | 26,7 g | 43,3 g |
| Lightly Salted Roasted Almonds, Lightly Salted Roasted GOOD & GATHER | 600 | 20 g | 16 g | 56 g |
| Dark Chocolate Almonds With Chili, Dark Chocolate HEALTH MATTERS AMERICA INC. | 600 | 10 g | 30 g | 46,7 g |
| Unsalted Deluxe Mixed Nuts GOLD EMBLEM | 600 | 16,7 g | 23,3 g | 56,7 g |
| Fancy Mixed Nuts GEORGE J. HOWE CO. | 600 | 16,7 g | 23,3 g | 53,3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Pumpkin Seeds?
100 g of Raw Pumpkin Seeds has 600 kcal. About 1/4 cup (30 g): about 180 kcal.
Is Raw Pumpkin Seeds high in protein?
Raw Pumpkin Seeds contains 23,3 g of protein per 100 g (47 % of the 50 g Daily Value), or 7 g in about 1/4 cup (30 g). About 16 % of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 13,3 g).
How many carbs are in Raw Pumpkin Seeds?
Raw Pumpkin Seeds has 13,3 g of total carbohydrates per 100 g, including 3,3 g of fiber and 0 g of sugars.
How much fat is in Raw Pumpkin Seeds?
Raw Pumpkin Seeds contains 46,7 g of fat per 100 g, of which 8,3 g is saturated (42 % of the Daily Value).
What vitamins and minerals does Raw Pumpkin Seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are jern (50 % DV) and kalium (17 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Pumpkin Seeds?
100 g contains 17 mg of sodium, 0,7 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated 2. januar 2023. FoodFactly last checked it on 6. 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 2499422. License: CC0 1.0 (U.S. public domain). Source record dated 2. januar 2023. Imported 6. november 2026.
Last updated: . Source description: "RAW PUMPKIN SEEDS". Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.