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Raw Pumpkin Seeds

Packaged product Snacks UNFI

Raw Pumpkin Seeds contains 600 kcal per 100 g. A typical serving of about 1/4 cup (30 g) provides about 180 kcal.

Roughly 74% of its calories come from fat, with 16% from protein and 9% from carbohydrates (estimated with general energy factors).

That is close to the median for snacks on FoodFactly (550 kcal per 100 g).

100 g provides 50% of the Daily Value for iron and 17% of the Daily Value for potassium.

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

600kcal per 100 g
23.3 gprotein
13.3 gcarbohydrates
46.7 gfat
180kcal in about 1/4 cup (30 g)

Nutrition facts

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
NutrientAmount per 100 g% DV
Calories L 600 kcal
Total fat L 46.7 g 60%
Saturated fat L 8.3 g 42%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 17 mg 0.7%
Total carbohydrates L 13.3 g 5%
Dietary fiber L 3.3 g 12%
Total sugars L 0 g
Protein L 23.3 g 47%
Calcium L 0 mg0%
Iron L 9 mg50%
Potassium L 800 mg17%

% 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: 9%Fat: 74%600kcal / 100 g
  • Protein 16%
  • Carbohydrates 9%
  • 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

Iron50%Potassium17%Calcium0%

Nutritional insights

  • Protein23.3 gin the top quarter of snacks (median 13.3 g)
  • Fiber3.3 gin the lowest quarter of snacks (median 6.7 g)
  • Sugars0 gin the lowest quarter of snacks (median 6.7 g)
  • Fat46.7 gabove the median for snacks (median 40 g)
  • Saturated fat8.3 gabove the median for snacks (median 6.7 g)
  • Sodium17 mgbelow the median for snacks (median 233 mg)
  • Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Carotenoids (1)
Vitamin D (D2 + D3), International Units L0 IU

Product details

Brand
UNFI
Barcode
0041130599583
Label serving
about 1/4 cup
Category
Popcorn, peanuts, seeds and related snacks

Ingredients

RAW SHELLED PUMPKIN SEEDS.

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

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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 2499422. License: CC0 1.0 (U.S. public domain). Source record dated January 2, 2023. Imported November 6, 2026.

Last updated: . Source description: "RAW PUMPKIN SEEDS". Data quality score: 90/100 (how it is calculated).

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

Frequently asked questions

How many calories are in Raw Pumpkin Seeds?

100 g of Raw Pumpkin Seeds has 600 kcal. About 1/4 cup (30 g): about 180 kcal.

Is Raw Pumpkin Seeds high in protein?

Raw Pumpkin Seeds contains 23.3 g of protein per 100 g (47% of the 50 g Daily Value), or 7 g in about 1/4 cup (30 g). About 16% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 13.3 g).

How many carbs are in Raw Pumpkin Seeds?

Raw Pumpkin Seeds has 13.3 g of total carbohydrates per 100 g, including 3.3 g of fiber and 0 g of sugars.

How much fat is in Raw Pumpkin Seeds?

Raw Pumpkin Seeds contains 46.7 g of fat per 100 g, of which 8.3 g is saturated (42% 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 (50% DV) and potassium (17% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Raw Pumpkin Seeds?

100 g contains 17 mg of sodium, 0.7% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated January 2, 2023. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.