Pumpkin seeds
Packaged product Snacks
Pumpkin seeds contains 536 kcal per 100 g. A serving, 1 onz, 28 g (28 g) provides about 150 kcal.
Roughly 64% of its calories come from fat, with 18% from protein and 18% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in snacks on FoodFactly, where the median is 458 kcal per 100 g across 43,261 products.
100 g provides 36% of the Daily Value for iron and 11% of the Daily Value for calcium.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 536 kcal | |
| Total fat L | 39.3 g | 50% |
| Saturated fat L | 7.1 g | 36% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 2,680 mg | 117% |
| Total carbohydrates L | 25 g | 9% |
| Dietary fiber L | 3.6 g | 13% |
| Total sugars L | 0 g | |
| Protein L | 25 g | 50% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Calcium L | 143 mg | 11% |
| Iron L | 6.4 mg | 36% |
% 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 18%
- Fat 64%
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
- Protein25 gin the top quarter of snacks (median 7.3 g)
- Fiber3.6 gbelow the median for snacks (median 4 g)
- Sugars0 gin the lowest quarter of snacks (median 4.9 g)
- Fat39.3 gin the top quarter of snacks (median 20.8 g)
- Saturated fat7.1 gabove the median for snacks (median 3.6 g)
- Sodium2,680 mgin the top quarter of snacks (median 414 mg)
- Protein per 100 kcal4.7 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Other components (1)
| Vitamin A, IU 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 | 536 kcal | 536 kcal |
| Protein | 25 g | 25 g |
| Carbohydrates | 25 g | 25 g |
| Fat | 39.3 g | 39.3 g |
| Fiber | 3.6 g | 3.6 g |
| Sugars | 0 g | 0 g |
| Sodium | 2,679 mg | 2,680 mg |
Product details
- Barcode
- 0079471113038
- Label serving
- 1 ONZ (28 g)
- Category
- Snacks
- Nutri-Score
- E as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Pumpkin seeds, salt, flour
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Salt
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pirate's Booty Cheddar Blast Pirate's Booty | 536 | 10.7 g | 53.6 g | 32.1 g |
| Mee krob snackers Trader Joe's | 536 | 3.6 g | 57.1 g | 32.1 g |
| Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | 536 | 7 g | 52.9 g | 34.6 g |
| Snacks, potato chips, plain, unsalted | 536 | 7 g | 52.9 g | 34.6 g |
| Black Salt Potato Chips Keya’s | 536 | 7.1 g | 57.1 g | 28.6 g |
| Sea Salt Popcorn Frederick's By Meijer | 536 | 7.1 g | 50 g | 39.3 g |
| Barbecue Flavored Chips Lay's | 536 | 7.1 g | 57.1 g | 32.1 g |
| tortilla chips Frito Lay | 536 | 7.1 g | 64.3 g | 25 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 536 kcal. Serving, 1 onz, 28 g (28 g): about 150 kcal.
Is Pumpkin seeds high in protein?
Pumpkin seeds contains 25 g of protein per 100 g (50% of the 50 g Daily Value), or 7 g in serving, 1 onz, 28 g (28 g). About 18% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7.3 g).
How many carbs are in Pumpkin seeds?
Pumpkin seeds has 25 g of total carbohydrates per 100 g, including 3.6 g of fiber and 0 g of sugars.
How much fat is in Pumpkin seeds?
Pumpkin seeds contains 39.3 g of fat per 100 g, of which 7.1 g is saturated (36% 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 iron (36% DV) and calcium (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin seeds?
100 g contains 2,680 mg of sodium, 117% 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.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 1916776. License: CC0 1.0 (U.S. public domain). Source record dated June 6, 2018. Imported November 6, 2026.
- Open Food Facts, record 0079471113038. 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.