Pumpkin seeds
Packaged product Snacks
Pumpkin seeds contains 433 kcal per 100 g. A serving, 1 onz, 30 g (30 g) provides about 130 kcal.
Roughly 45% of its calories come from carbohydrates, with 38% from fat and 17% from protein (estimated with general energy factors).
That is close to the median for snacks on FoodFactly (460 kcal per 100 g).
100 g provides 20% of the Daily Value for iron.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 433 kcal | |
| Total fat L | 20 g | 26% |
| Saturated fat L | 3,3 g | 17% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 17 mg | 0,7% |
| Total carbohydrates L | 53,3 g | 19% |
| Dietary fiber L | 0 g | 0% |
| Total sugars L | 0 g | |
| Protein L | 20 g | 40% |
| Vitamina A L | 0 µg | 0% |
| Vitamina C L | 0 mg | 0% |
| Calcio L | 67 mg | 5% |
| Iron L | 3,6 mg | 20% |
% 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 17%
- Carbohydrates 45%
- Fat 38%
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
- Protein20 gin the top quarter of snacks (median 7,1 g)
- Fiber0 gin the lowest quarter of snacks (median 3,9 g)
- Sugars0 gin the lowest quarter of snacks (median 5 g)
- Fat20 gbelow the median for snacks (median 21,1 g)
- Saturated fat3,3 gbelow the median for snacks (median 3,6 g)
- Sodium17 mgin the lowest quarter of snacks (median 411 mg)
- Protein per 100 kcal4,6 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Other components (1)
| Vitamina A, UI L | 0 IU |
|---|
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.
| Per 100 g | Open Food Facts | USDA Branded |
|---|---|---|
| Calories | 433 kcal | 433 kcal |
| Protein | 20 g | 20 g |
| Carbohydrates | 53,3 g | 53,3 g |
| Fat | 20 g | 20 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Sodium | 17 mg | 17 mg |
Product details
- Barcode
- 0746299012590
- Label serving
- 1 ONZ (30 g)
- Category
- Snacks
- Nutri-Score
- B as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Snow white pumpkin seeds, salt.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Salt
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cracker Snack Restaurant Item | 433 | 6,7 g | 76,7 g | 11,7 g |
| country crisp Jordans | 433 | 9,2 g | 66,3 g | 13,2 g |
| Protein Soy Chips Tryall | 433 | 51 g | 25,7 g | 16 g |
| Rocky Mtn Provisions, Giant Toasted Corn, Sea Salt Rocky Mountain Foods Inc. | 433 | 6,7 g | 73,3 g | 15 g |
| Rocky Mountain Treats, Royal Gorge Gorp Trail Mix Rocky Mountain Foods Inc. | 433 | 10 g | 56,7 g | 20 g |
| Whole foods market, roasted & salted peruvian corn Whole Foods Market | 433 | 6,7 g | 80 g | 10 g |
| Whole foods market, roasted & salted giant corn Whole Foods Market | 433 | 6,7 g | 80 g | 10 g |
| Snack friends Dr. Oetker | 433 | 11 g | 64 g | 14 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 433 kcal. Serving, 1 onz, 30 g (30 g): about 130 kcal.
Is Pumpkin seeds high in protein?
Pumpkin seeds contains 20 g of protein per 100 g (40% of the 50 g Daily Value), or 6 g in serving, 1 onz, 30 g (30 g). About 17% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7,1 g).
How many carbs are in Pumpkin seeds?
Pumpkin seeds has 53,3 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in Pumpkin seeds?
Pumpkin seeds contains 20 g of fat per 100 g, of which 3,3 g is saturated (17% 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 iron (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in 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 23 de abril de 2020. FoodFactly last checked it on 7 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Branded Foods, record 1795109. License: CC0 1.0 (U.S. public domain). Source record dated 8 de marzo de 2021. Imported 6 de noviembre de 2026.
- Open Food Facts, record 0746299012590. License: ODbL 1.0 (Open Food Facts). Source record dated 23 de abril de 2020. Imported 7 de noviembre de 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.