Pumpkin Seeds
Packaged product Nuts and Seeds elan
Pumpkin Seeds contains 567 kcal per 100 g. A serving, 0.333 cup, 30 g (30 g) provides about 170 kcal.
Roughly 74% of its calories come from fat, with 20% from protein and 7% 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 494% of the Daily Value for copper, 476% of the Daily Value for magnesium and 154% of the Daily Value for iron.
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 | 567 kcal | |
| Total fat L | 50 g | 64% |
| Saturated fat L | 16.7 g | 83% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 6.7 mg | 0.3% |
| Total carbohydrates L | 10 g | 4% |
| Dietary fiber L | 6.7 g | 24% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 30 g | 60% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin E L | 0 mg | 0% |
| Vitamin K L | 0 µg | 0% |
| Choline L | 0 mg | 0% |
| Calcium L | 33.3 mg | 3% |
| Iron L | 27.8 mg | 154% |
| Magnesium L | 2,000 mg | 476% |
| Phosphorus L | 0 mg | 0% |
| Potassium L | 833 mg | 18% |
| Zinc L | 0 mg | 0% |
| Copper L | 4.4 mg | 494% |
| Manganese L | 0 mg | 0% |
| Selenium L | 0 µg | 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 20%
- Carbohydrates 7%
- 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
Nutritional insights
- Fiber6.7 gabove the median for nuts and seeds (median 6.3 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 1.3 g)
- Fat50 gin the top quarter of nuts and seeds (median 46.7 g)
- Saturated fat16.7 gin the top quarter of nuts and seeds (median 8.5 g)
- Sodium6.7 mgbelow the median for nuts and seeds (median 20 mg)
- Protein per 100 kcal5.3 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Sugars and starch (1)
| Starch L | 0 g |
|---|
Other components (1)
| Caffeine L | 0 mg |
|---|
Product details
- Brand
- elan
- Barcode
- 0805509084939
- Label serving
- 0.333 cup (30 g)
- Category
- Pumpkin seeds
- Nutri-Score
- C as computed by Open Food Facts
Ingredients
Organic pumpkin seeds May contain: Peanuts, Tree nuts
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 |
|---|---|---|---|---|
| Pumpkin Seeds Natural Grocers | 567 | 30 g | 10 g | 50 g |
| Organic Sprouted Pumpkin Seeds Johnvince FOODS | 567 | 30 g | 10 g | 50 g |
| Pumkin Seeds roasted and salted Sprouts | 567 | 30 g | 10 g | 50 g |
| Raw Pepitas simple truth | 567 | 30 g | 10 g | 50 g |
| Snacking pumpkin seeds Top Fox | 567 | 30 g | 13.3 g | 50 g |
| Pumpkin seeds Ocado | 567 | 24.3 g | 15.3 g | 46.7 g |
| Organic Hulled Pumpkin Seeds Cadia | 567 | 30 g | 3.3 g | 50 g |
| Roasted & Salted Pumpkin Seeds Sprouts Farmers Market | 567 | 30 g | 13.3 g | 50 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 567 kcal. Serving, 0.333 cup, 30 g (30 g): about 170 kcal.
Is Pumpkin Seeds high in protein?
Pumpkin Seeds contains 30 g of protein per 100 g (60% of the 50 g Daily Value), or 9 g in serving, 0.333 cup, 30 g (30 g). About 20% of its calories come from protein.
How many carbs are in Pumpkin Seeds?
Pumpkin Seeds has 10 g of total carbohydrates per 100 g, including 6.7 g of fiber and 0 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 50 g of fat per 100 g, of which 16.7 g is saturated (83% 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 copper (494% DV), magnesium (476% DV), iron (154% DV) and potassium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin Seeds?
100 g contains 6.7 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated May 27, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0805509084939. License: ODbL 1.0 (Open Food Facts). Source record dated May 27, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 100/100 (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.