Pumpkin seeds
Packaged product Nuts and Seeds Nature Source
Pumpkin seeds contains 571 kcal per 100 g. A serving, 28 g (28 g) provides about 160 kcal.
Roughly 74% of its calories come from fat, with 19% from protein and 7% 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 440 kcal per 100 g across 11 products.
100 g provides 110% of the Daily Value for iodine, 50% of the Daily Value for iron and 25% of the Daily Value for Vitamin E.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 571 kcal | |
| Total fat L | 50 g | 64% |
| Saturated fat L | 8.9 g | 45% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 500 mg | 22% |
| Total carbohydrates L | 10.7 g | 4% |
| Dietary fiber L | 7.1 g | 26% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 28.6 g | 57% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 9.8 mg | 11% |
| Vitamin D L | 0.022 µg | 0.1% |
| Vitamin E L | 3.8 mg | 25% |
| Thiamin (B1) L | 0.019 mg | 2% |
| Riboflavin (B2) L | 0.067 mg | 5% |
| Niacin (B3) L | 0.33 mg | 2% |
| Pantothenic acid (B5) L | 0.11 mg | 2% |
| Vitamin B6 L | 0.087 mg | 5% |
| Folate (B9) L | 22.7 µg | 6% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 35.7 mg | 3% |
| Iron L | 8.9 mg | 50% |
| Magnesium L | 81.7 mg | 19% |
| Phosphorus L | 21.7 mg | 2% |
| Potassium L | 804 mg | 17% |
| Zinc L | 0.19 mg | 2% |
| Copper L | 0.067 mg | 7% |
| Manganese L | 0.13 mg | 6% |
| Selenium L | 1.9 µg | 3% |
| Iodine L | 165 µg | 110% |
% 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 19%
- Carbohydrates 7%
- 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
- Protein28.6 gin the top quarter of nuts and seeds (median 16 g)
- Fiber7.1 gbelow the median for nuts and seeds (median 7.1 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 26 g)
- Fat50 gin the top quarter of nuts and seeds (median 20 g)
- Saturated fat8.9 gin the top quarter of nuts and seeds (median 2 g)
- Sodium500 mgin the top quarter of nuts and seeds (median 240 mg)
- Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels
- Water62.2 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 (1)
| Beta-carotene L | 582 µg |
|---|
Other components (2)
| Water L | 62.2 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Nature Source
- Barcode
- 0068110760788
- Quantity
- 28 g
- Label serving
- 28 g
- Category
- Dried fruit and seed mixes
- Nutri-Score
- D as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Energy Mix Dan-D-Pak | 520 | 16 g | 24.2 g | 32 g |
| Keto Snack Mix Hoody's | 655 | 17.2 g | 10.3 g | 65.5 g |
| Crunchy Roasted Edamame Beans The Only Bean | 477 | 46.7 g | 26.7 g | 20 g |
| Edamame Power Mix Bassé | 460 | 26 g | 42 g | 22 g |
| Jam-Packed Bites SMASH FOODS | 440 | 16 g | 54 g | 16 g |
| Sunflower butter, and strawberry Smash foods | 440 | 12 g | 56 g | 18 g |
| Organic fruit jerky Solely | 304 | 0 g | 69.6 g | 0 g |
| Fiber mini fruit bar That’s It | 300 | 0 g | 75 g | 0 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 571 kcal. Serving, 28 g (28 g): about 160 kcal.
Is Pumpkin seeds high in protein?
Pumpkin seeds contains 28.6 g of protein per 100 g (57% of the 50 g Daily Value), or 8 g in serving, 28 g (28 g). About 19% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 16 g).
How many carbs are in Pumpkin seeds?
Pumpkin seeds has 10.7 g of total carbohydrates per 100 g, including 7.1 g of fiber and 0 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 50 g of fat per 100 g, of which 8.9 g is saturated (45% 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 iodine (110% DV), iron (50% DV), Vitamin E (25% DV), magnesium (19% DV) and potassium (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin seeds?
100 g contains 500 mg of sodium, 22% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated May 2, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0068110760788. License: ODbL 1.0 (Open Food Facts). Source record dated May 2, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (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.