Pumpkin Seed
Packaged product Nuts and Seeds Waitrose
Pumpkin Seed contains 582 kcal per 100 g. A serving, 1 serving, 25 g (25 g) provides about 146 kcal.
Roughly 72% of its calories come from fat, with 17% from protein and 11% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (574 kcal per 100 g).
100 g provides 264% of the Daily Value for zinc.
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 | 582 kcal | |
| Total fat L | 45.6 g | 58% |
| Saturated fat L | 7 g | 35% |
| Sodium L | 20 mg | 0.9% |
| Total carbohydrates L | 15.2 g | 6% |
| Dietary fiber L | 6.5 g | 23% |
| Total sugars L | 1.1 g | |
| Protein L | 24.4 g | 49% |
| Zinc L | 29 mg | 264% |
% 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 11%
- Fat 72%
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
- Protein24.4 gin the lowest quarter of nuts and seeds (median 30 g)
- Fiber6.5 gabove the median for nuts and seeds (median 6.3 g)
- Sugars1.1 gbelow the median for nuts and seeds (median 1.3 g)
- Fat45.6 gbelow the median for nuts and seeds (median 46.7 g)
- Saturated fat7 gin the lowest quarter of nuts and seeds (median 8.5 g)
- Protein per 100 kcal4.2 gprotein density, useful for comparing foods with different calorie levels
Product details
- Brand
- Waitrose
- Barcode
- 5000169663288
- Label serving
- 1 serving (25 g)
- Category
- Pumpkin seeds
- Nutri-Score
- A as computed by Open Food Facts
Ingredients
Ingredients not reported.
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Pumpkin Seed?
100 g of Pumpkin Seed has 582 kcal. Serving, 1 serving, 25 g (25 g): about 146 kcal.
Is Pumpkin Seed high in protein?
Pumpkin Seed contains 24.4 g of protein per 100 g (49% of the 50 g Daily Value), or 6.1 g in serving, 1 serving, 25 g (25 g). About 17% of its calories come from protein. Compared with other nuts and seeds, that is in the lowest quarter (median 30 g).
How many carbs are in Pumpkin Seed?
Pumpkin Seed has 15.2 g of total carbohydrates per 100 g, including 6.5 g of fiber and 1.1 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Pumpkin Seed?
Pumpkin Seed contains 45.6 g of fat per 100 g, of which 7 g is saturated (35% of the Daily Value).
What vitamins and minerals does Pumpkin Seed contain?
Per 100 g, the most notable amounts relative to the Daily Value are zinc (264% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin Seed?
100 g contains 20 mg of sodium, 0.9% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated September 15, 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 5000169663288. License: ODbL 1.0 (Open Food Facts). Source record dated September 15, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (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.