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Pumpkin raw seeds

Packaged product Snacks

Pumpkin raw seeds contains 533 kcal per 100 g. A serving, 0.25 cup, 30 g (30 g) provides about 160 kcal.

Roughly 71% of its calories come from fat, with 18% from protein and 11% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in snacks on FoodFactly, where the median is 457 kcal per 100 g across 49,998 products.

100 g provides 83% of the Daily Value for iron and 11% of the Daily Value for Vitamin A.

The values are label data submitted by the manufacturer to USDA FoodData Central.

533kcal per 100 g
26.7 gprotein
16.7 gcarbohydrates
46.7 gfat
160kcal in serving, 0.25 cup, 30 g (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 533 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 0 mg 0%
Total carbohydrates L 16.7 g 6%
Dietary fiber L 3.3 g 12%
Total sugars L 0 g
Protein L 26.7 g 53%
Vitamin A L 99.9 µg11%
Vitamin C L 0 mg0%
Calcium L 67 mg5%
Iron L 15 mg83%

% 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: 18%Carbohydrates: 11%Fat: 71%533kcal / 100 g
  • Protein 18%
  • Carbohydrates 11%
  • Fat 71%

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

Iron83%Vitamin A11%Calcium5%Vitamin C0%

Nutritional insights

  • Protein26.7 gin the top quarter of snacks (median 7.5 g)
  • Fiber3.3 gbelow the median for snacks (median 4 g)
  • Sugars0 gin the lowest quarter of snacks (median 4.5 g)
  • Fat46.7 gin the top quarter of snacks (median 20.9 g)
  • Saturated fat8.3 gin the top quarter of snacks (median 3.6 g)
  • Sodium0 mgin the lowest quarter of snacks (median 424 mg)
  • Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Other components (1)
Vitamin A, IU L333 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 FactsUSDA Branded
Calories 533 kcal533 kcal
Protein 26.7 g26.7 g
Carbohydrates 16.7 g16.7 g
Fat 46.7 g46.7 g
Fiber 3.3 g3.3 g
Sugars 0 g0 g
Sodium 0 mg0 mg

Product details

Barcode
0074526700386
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 (china).

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

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FoodCaloriesProteinCarbsFat
Green Onion Cream Cheese Popcorn Gompyo 533 3.3 g 60 g 30 g
Dark Chocolate Covered Cashews Hy-Vee Select 533 6.7 g 50 g 40 g
Chips Delight Galinco 533 6.7 g 63.3 g 26.7 g
Dark Chocolate Covered Almonds Hy-Vee 533 10 g 43.3 g 43.3 g
Whomp Bbq Popcorn Meat Mitch 533 6.7 g 50 g 33.3 g
P. Nutty Sunflower Seeds David Roberts Food Corp 533 13.3 g 53.3 g 30 g
Cheese popcorn Yadkin Valley 533 10 g 53.3 g 30 g
Pop fresh, cheese corn puffs Hy-Vee 533 6.7 g 56.7 g 30 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: Branded Foods, record 2087951. License: CC0 1.0 (U.S. public domain). Source record dated July 14, 2017. Imported November 6, 2026.
  • Open Food Facts, record 0074526700386. License: ODbL 1.0 (Open Food Facts). Source record dated April 23, 2020. Imported November 7, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in Pumpkin raw seeds?

100 g of Pumpkin raw seeds has 533 kcal. Serving, 0.25 cup, 30 g (30 g): about 160 kcal.

Is Pumpkin raw seeds high in protein?

Pumpkin raw seeds contains 26.7 g of protein per 100 g (53% of the 50 g Daily Value), or 8 g in serving, 0.25 cup, 30 g (30 g). About 18% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7.5 g).

How many carbs are in Pumpkin raw seeds?

Pumpkin raw seeds has 16.7 g of total carbohydrates per 100 g, including 3.3 g of fiber and 0 g of sugars.

How much fat is in Pumpkin raw seeds?

Pumpkin raw 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 Pumpkin raw seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (83% DV) and Vitamin A (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Pumpkin raw 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 April 23, 2020. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.