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Pumpkin Seeds

Packaged product Nuts and Seeds T&H Trading Co

Pumpkin Seeds contains 500 kcal per 100 g. A serving, 1 portion, 30 g (30 g) provides about 150 kcal.

Roughly 63% of its calories come from fat, with 22% from protein and 15% 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.

100 g provides 117% of the Daily Value for iron and 11% of the Daily Value for calcium.

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

Pumpkin Seeds by T&H Trading Co, product photo
Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors
500kcal per 100 g
29.7 gprotein
20.7 gcarbohydrates
38.3 gfat
150kcal in serving, 1 portion, 30 g (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 500 kcal
Total fat L 38.3 g 49%
Saturated fat not reported
Sodium not reported
Total carbohydrates L 20.7 g 8%
Dietary fiber L 9.3 g 33%
Total sugars L 0.33 g
Protein L 29.7 g 59%
Calcium L 137 mg11%
Iron L 21 mg117%

% 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: 22%Carbohydrates: 15%Fat: 63%500kcal / 100 g
  • Protein 22%
  • Carbohydrates 15%
  • Fat 63%

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

Iron117%Calcium11%

Nutritional insights

  • Protein29.7 gin the top quarter of nuts and seeds (median 10.5 g)
  • Fiber9.3 gin the top quarter of nuts and seeds (median 5.8 g)
  • Sugars0.33 gin the lowest quarter of nuts and seeds (median 6.9 g)
  • Fat38.3 gabove the median for nuts and seeds (median 23.2 g)
  • Protein per 100 kcal5.9 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand
T&H Trading Co
Barcode
0748595000073
Quantity
12 oz
Label serving
1 portion (30 g)
Category
Nuts and Seeds

Ingredients

Ingredients not reported.

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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 0748595000073. License: ODbL 1.0 (Open Food Facts). Source record dated April 16, 2025. Imported November 12, 2026.

Last updated: . 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.

Frequently asked questions

How many calories are in Pumpkin Seeds?

100 g of Pumpkin Seeds has 500 kcal. Serving, 1 portion, 30 g (30 g): about 150 kcal.

Is Pumpkin Seeds high in protein?

Pumpkin Seeds contains 29.7 g of protein per 100 g (59% of the 50 g Daily Value), or 8.9 g in serving, 1 portion, 30 g (30 g). About 22% 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 20.7 g of total carbohydrates per 100 g, including 9.3 g of fiber and 0.33 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 38.3 g of fat per 100 g.

What vitamins and minerals does Pumpkin Seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (117% DV) and calcium (11% DV). The full list is in the vitamins and minerals table above.

Where does this nutrition data come from?

From Open Food Facts, record dated April 16, 2025. FoodFactly last checked it on November 12, 2026. Each value above shows whether it was measured, calculated or taken from a label.