Raw pumpkin seeds
Packaged product Nuts and Seeds Heb
Raw 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 close to the median for nuts and seeds on FoodFactly (567 kcal per 100 g).
100 g provides 40% of the Daily Value for iron, 17% of the Daily Value for potassium and 16% of the Daily Value for Vitamin C.
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 | 0 mg | 0% |
| 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 | 14.7 mg | 16% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 0.12 mg | 0.8% |
| Thiamin (B1) L | 0.028 mg | 2% |
| Riboflavin (B2) L | 0.1 mg | 8% |
| Niacin (B3) L | 0.49 mg | 3% |
| Pantothenic acid (B5) L | 0.17 mg | 3% |
| Vitamin B6 L | 0.13 mg | 8% |
| Folate (B9) L | 34 µg | 9% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 35.7 mg | 3% |
| Iron L | 7.1 mg | 40% |
| Magnesium L | 16.5 mg | 4% |
| Phosphorus L | 30.5 mg | 2% |
| Potassium L | 821 mg | 17% |
| Zinc L | 0.26 mg | 2% |
| Copper L | 0.061 mg | 7% |
| Manganese L | 0.17 mg | 7% |
| Selenium L | 0.24 µg | 0.4% |
| Iodine L | 0.15 µg | 0.1% |
% 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 gbelow the median for nuts and seeds (median 29.9 g)
- Fiber7.1 gabove the median for nuts and seeds (median 6.7 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 1 g)
- Fat50 gin the top quarter of nuts and seeds (median 46.7 g)
- Saturated fat8.9 gin the top quarter of nuts and seeds (median 8.3 g)
- Sodium0 mgin the lowest quarter of nuts and seeds (median 20 mg)
- Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels
- Water92.3 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 | 820 µg |
|---|
Other components (2)
| Water L | 92.3 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Heb
- Barcode
- 0041220718542
- Quantity
- 454 g
- Label serving
- 28 g
- Category
- Pumpkin seeds
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
PUMPKIN SEEDS
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Organic Pumpkin Seed Kernels Z Natural Foods | 571 | 32.1 g | 10.7 g | 50 g |
| Pumpkin Seeds Corliss Baked Goods Inc. | 571 | 28.6 g | 14.3 g | 50 g |
| Pepita Kernels Galaxy | 569 | 24.5 g | 13.9 g | 45.9 g |
| Coconut Clusters innfoods | 567 | 13.3 g | 36.7 g | 43.3 g |
| Organic Raw Pumpkin Seeds Familie | 567 | 35.5 g | 7.9 g | 46.6 g |
| Pumpkin Seeds Non-GMO Natural Grocers | 567 | 30 g | 10 g | 50 g |
| Organic Pumpkin Seeds Roasted Salt Target | 567 | 26.7 g | 10 g | 50 g |
| Pumpkin Seeds elan | 567 | 30 g | 10 g | 50 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw pumpkin seeds?
100 g of Raw pumpkin seeds has 571 kcal. Serving, 28 g (28 g): about 160 kcal.
Is Raw pumpkin seeds high in protein?
Raw 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 below the median (median 29.9 g).
How many carbs are in Raw pumpkin seeds?
Raw 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 Raw pumpkin seeds?
Raw 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 Raw pumpkin seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (40% DV), potassium (17% DV) and Vitamin C (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw pumpkin seeds?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated April 24, 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 0041220718542. License: ODbL 1.0 (Open Food Facts). Source record dated April 24, 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.