How many calories are in Pumpkin Seeds?

100 g of Pumpkin Seeds has 433 kcal. Serving, 0.33 cup, 30 g (30 g): about 130 kcal.

Is Pumpkin Seeds high in protein?

Pumpkin Seeds contains 16.7 g of protein per 100 g (33% of the 50 g Daily Value), or 5 g in serving, 0.33 cup, 30 g (30 g). About 16% of its calories come from protein. Compared with other nuts and seeds, that is above the median (median 10.5 g).

How many carbs are in Pumpkin Seeds?

Pumpkin Seeds has 50 g of total carbohydrates per 100 g, including 16.7 g of fiber and 0 g of sugars.

How much fat is in Pumpkin Seeds?

Pumpkin Seeds contains 16.7 g of fat per 100 g, of which 3.3 g is saturated (17% 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 zinc (94% DV), magnesium (63% DV), iron (19% DV) and potassium (18% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Pumpkin Seeds?

100 g contains 2,170 mg of sodium, 94% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated October 26, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pumpkin Seeds

Packaged product Nuts and Seeds Good Sense

Pumpkin Seeds contains 433 kcal per 100 g. A serving, 0.33 cup, 30 g (30 g) provides about 130 kcal.

Roughly 48% of its calories come from carbohydrates, with 36% from fat and 16% from protein (estimated with general energy factors).

That is close to the median for nuts and seeds on FoodFactly (441 kcal per 100 g).

100 g provides 94% of the Daily Value for zinc, 63% of the Daily Value for magnesium and 19% of the Daily Value for iron.

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

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

433kcal per 100 g

16.7 gprotein

50 gcarbohydrates

16.7 gfat

130kcal in serving, 0.33 cup, 30 g (30 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	433 kcal
Total fat L	16.7 g	21%
Saturated fat L	3.3 g	17%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	2,170 mg	94%
Total carbohydrates L	50 g	18%
Dietary fiber L	16.7 g	60%
Total sugars L	0 g
Added sugars L	0 g	0%
Protein L	16.7 g	33%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Vitamin D L	0 µg	0%
Vitamin E L	0 mg	0%
Thiamin (B1) L	0 mg	0%
Riboflavin (B2) L	0 mg	0%
Niacin (B3) L	0 mg	0%
Pantothenic acid (B5) L	0 mg	0%
Vitamin B6 L	0 mg	0%
Folate (B9) L	0 µg	0%
Vitamin B12 L	0 µg	0%
Calcium L	53 mg	4%
Iron L	3.3 mg	19%
Magnesium L	267 mg	63%
Phosphorus L	0.002 mg	0%
Potassium L	867 mg	18%
Zinc L	10.3 mg	94%
Copper L	0 mg	0%
Manganese L	0 mg	0%
Selenium L	0 µg	0%
Iodine L	0.56 µg	0.4%
Chloride L	18.2 mg	0.8%

% 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 48%
Fat 36%

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

Protein16.7 gabove the median for nuts and seeds (median 10.5 g)
Fiber16.7 gin the top quarter of nuts and seeds (median 5.8 g)
Sugars0 gin the lowest quarter of nuts and seeds (median 6.9 g)
Fat16.7 gbelow the median for nuts and seeds (median 23.2 g)
Saturated fat3.3 gbelow the median for nuts and seeds (median 5.3 g)
Sodium2,170 mgin the top quarter of nuts and seeds (median 118 mg)
Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels
Water0 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Sugars and starch (1)

Starch L	0 g

Carotenoids (2)

Beta-carotene L	0 µg
Vitamin D (D2 + D3), International Units L	0 IU

Other components (2)

Water L	0 g
Alcohol L	0 g

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	433 kcal	433 kcal
Protein	20 g	16.7 g
Carbohydrates	53.3 g	50 g
Fat	20 g	16.7 g
Fiber	20 g	16.7 g
Sugars	0 g	0 g
Sodium	2,167 mg	2,170 mg

Product details

Brand: Good Sense
Barcode: 0030243868952
Quantity: 27 g
Label serving: 0.33 Cup (30 g)
Category: Nuts and Seeds
NOVA group: 3 processing level (1 to 4), as classified by Open Food Facts

Ingredients

ROASTED IN-SHELL PUMPKIN SEEDS, SALT.

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

Ingredient guides: Salt

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

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 2393513. License: CC0 1.0 (U.S. public domain). Source record dated September 21, 2020. Imported November 6, 2026.
Open Food Facts, record 0030243868952. License: ODbL 1.0 (Open Food Facts). Source record dated October 26, 2026. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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