How many calories are in Pumpkin seeds?

100 g of Pumpkin seeds has 616 kcal.

Is Pumpkin seeds high in protein?

Pumpkin seeds contains 32 g of protein per 100 g (64% of the 50 g Daily Value). About 21% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 10.5 g).

How many carbs are in Pumpkin seeds?

Pumpkin seeds has 8.2 g of total carbohydrates per 100 g, including 6.5 g of fiber and 1.3 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Pumpkin seeds?

Pumpkin seeds contains 49 g of fat per 100 g, of which 8.5 g is saturated (43% of the Daily Value).

How much sodium is in Pumpkin seeds?

100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated March 28, 2026. FoodFactly last checked it on November 12, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pumpkin seeds

Packaged product Nuts and Seeds HSN

Pumpkin seeds contains 616 kcal per 100 g.

Roughly 73% of its calories come from fat, with 21% from protein and 5% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in nuts and seeds on FoodFactly, where the median is 441 kcal per 100 g across 11,799 products.

The values are as declared on the product label and entered by Open Food Facts contributors.

616kcal per 100 g

32 gprotein

8.2 gcarbohydrates

49 gfat

Nutrition facts

Amount

The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	616 kcal
Total fat L	49 g	63%
Saturated fat L	8.5 g	43%
Sodium L	20 mg	0.9%
Total carbohydrates L	8.2 g	3%
Dietary fiber L	6.5 g	23%
Total sugars L	1.3 g
Protein L	32 g	64%

% 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 21%
Carbohydrates 5%
Fat 73%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Nutritional insights

Protein32 gin the top quarter of nuts and seeds (median 10.5 g)
Fiber6.5 gabove the median for nuts and seeds (median 5.8 g)
Sugars1.3 gin the lowest quarter of nuts and seeds (median 6.9 g)
Fat49 gin the top quarter of nuts and seeds (median 23.2 g)
Saturated fat8.5 gabove the median for nuts and seeds (median 5.3 g)
Sodium20 mgbelow the median for nuts and seeds (median 118 mg)
Protein per 100 kcal5.2 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand: HSN
Barcode: 5056329525910
Category: Nuts and Seeds

Ingredients

Ingredients not reported.

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Mix energy nuts Porsi	616	19 g	12 g	53 g
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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 5056329525910. License: ODbL 1.0 (Open Food Facts). Source record dated March 28, 2026. Imported November 12, 2026.

Last updated: November 12, 2026. Data quality score: 85/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

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