How many calories are in Pumpkin Seeds?

100 g of Pumpkin Seeds has 571 kcal. Serving, 28 g (28 g): about 160 kcal.

Is Pumpkin Seeds high in protein?

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 18% 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 14.3 g of total carbohydrates per 100 g, including 7.1 g of fiber and 0 g of sugars.

How much fat is in Pumpkin Seeds?

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 Pumpkin Seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are iodine (156% DV), iron (54% DV), Vitamin E (49% DV) and Vitamin C (12% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Pumpkin Seeds?

100 g contains 250 mg of sodium, 11% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated May 29, 2026. FoodFactly last checked it on November 12, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Pumpkin Seeds

Packaged product Nuts and Seeds Bowl and Basket

Pumpkin Seeds contains 571 kcal per 100 g. A serving, 28 g (28 g) provides about 160 kcal.

Roughly 72% of its calories come from fat, with 18% from protein and 9% 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 156% of the Daily Value for iodine, 54% of the Daily Value for iron and 49% of the Daily Value for Vitamin E.

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

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

571kcal per 100 g

28.6 gprotein

14.3 gcarbohydrates

50 gfat

160kcal in serving, 28 g (28 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
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	250 mg	11%
Total carbohydrates L	14.3 g	5%
Dietary fiber L	7.1 g	25%
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	11 mg	12%
Vitamin D L	0.016 µg	0.1%
Vitamin E L	7.3 mg	49%
Thiamin (B1) L	0.021 mg	2%
Riboflavin (B2) L	0.075 mg	6%
Niacin (B3) L	0.37 mg	2%
Pantothenic acid (B5) L	0.13 mg	3%
Vitamin B6 L	0.097 mg	6%
Folate (B9) L	25.5 µg	6%
Vitamin B12 L	0 µg	0%
Calcium L	0 mg	0%
Iron L	9.6 mg	54%
Magnesium L	12.8 mg	3%
Phosphorus L	23.9 mg	2%
Potassium L	236 mg	5%
Zinc L	0.21 mg	2%
Copper L	0.065 mg	7%
Manganese L	0.14 mg	6%
Selenium L	1.5 µg	3%
Iodine L	235 µg	156%

% 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 18%
Carbohydrates 9%
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

Protein28.6 gin the top quarter of nuts and seeds (median 10.5 g)
Fiber7.1 gabove the median for nuts and seeds (median 5.8 g)
Sugars0 gin the lowest quarter of nuts and seeds (median 6.9 g)
Fat50 gin the top quarter of nuts and seeds (median 23.2 g)
Saturated fat8.9 gabove the median for nuts and seeds (median 5.3 g)
Sodium250 mgabove the median for nuts and seeds (median 118 mg)
Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels
Water69.1 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 (2)

Beta-carotene L	615 µg
Vitamin D (D2 + D3), International Units L	0 IU

Other components (2)

Water L	69.1 g
Alcohol L	0 g

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	571 kcal	571 kcal
Protein	28.6 g	28.6 g
Carbohydrates	14.3 g	14.3 g
Fat	50 g	50 g
Fiber	7.1 g	7.1 g
Sugars	0 g	0 g
Sodium	250 mg	250 mg

Product details

Brand: Bowl and Basket
Barcode: 0041190073450
Quantity: 16 oz
Label serving: 28 g
Category: Nuts and Seeds

Ingredients

Pumpkin seeds, sunflower oil, salt.

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

Ingredient guides: Sunflower oil Salt

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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 2378557. License: CC0 1.0 (U.S. public domain). Source record dated October 26, 2022. Imported November 6, 2026.
Open Food Facts, record 0041190073450. License: ODbL 1.0 (Open Food Facts). Source record dated May 29, 2026. Imported November 12, 2026.

Last updated: November 12, 2026. Data quality score: 100/100 (how it is calculated).

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