pumpkin seeds
Packaged product Nuts and Seeds coles
Pumpkin seeds contains 583 kcal per 100 g. A serving, 1 portion, 30 g (30 g) provides about 175 kcal.
Roughly 73% of its calories come from fat, with 24% from protein and 3% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (560 kcal per 100 g).
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 | 583 kcal | |
| Total fat L | 46.7 g | 60% |
| Saturated fat L | 5 g | 25% |
| Sodium L | 0.33 mg | 0% |
| Total carbohydrates L | 3.7 g | 1% |
| Dietary fiber L | 7.7 g | 27% |
| Total sugars L | 1 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 35 g | 70% |
| Choline L | 0 mg | 0% |
% 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 24%
- Carbohydrates 3%
- Fat 73%
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
- Protein35 gin the top quarter of nuts and seeds (median 19.5 g)
- Fiber7.7 gabove the median for nuts and seeds (median 7.4 g)
- Fat46.7 gabove the median for nuts and seeds (median 40.5 g)
- Saturated fat5 gin the lowest quarter of nuts and seeds (median 6.1 g)
- Sodium0.33 mgin the lowest quarter of nuts and seeds (median 88 mg)
- Protein per 100 kcal6 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Sugars and starch (1)
| Starch L | 0 g |
|---|
Product details
- Brand
- coles
- Barcode
- 9310645221298
- Label serving
- 1 portion (30 g)
- Category
- Pumpkin seeds and their products
- Nutri-Score
- C as computed by Open Food Facts
Ingredients
Pumpkin kernels (100%)
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 Seeds 365 Whole Foods Market | 571 | 28.6 g | 10.7 g | 50 g |
| Organic sprouted pumpkin seeds Go raw | 600 | 26.7 g | 10 g | 50 g |
| Organic tamari pumpkin seeds Woodstock | 600 | 30 g | 13.3 g | 46.7 g |
| Pipas Calabaza Frit Ravich | 564 | 31 g | 13 g | 42 g |
| Genuss für Zwischendurch Landgarten | 555 | 15 g | 30 g | 39 g |
| Печени тиквени семки Вуйчо Ваньо | 541 | 18.2 g | 43.6 g | 32.7 g |
| Sunflower Bar with Honey Flower food | 640 | 20 g | 28 g | 48 g |
| Kürbiskerne Winterzauber Lebe Gesung | 518 | 21.9 g | 40.4 g | 28.6 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 583 kcal. Serving, 1 portion, 30 g (30 g): about 175 kcal.
Is pumpkin seeds high in protein?
Pumpkin seeds contains 35 g of protein per 100 g (70% of the 50 g Daily Value), or 10.5 g in serving, 1 portion, 30 g (30 g). About 24% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 19.5 g).
How many carbs are in pumpkin seeds?
Pumpkin seeds has 3.7 g of total carbohydrates per 100 g, including 7.7 g of fiber and 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 seeds?
Pumpkin seeds contains 46.7 g of fat per 100 g, of which 5 g is saturated (25% of the Daily Value).
How much sodium is in pumpkin seeds?
100 g contains 0.33 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated October 22, 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 9310645221298. License: ODbL 1.0 (Open Food Facts). Source record dated October 22, 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.