Pumpkin Seeds
Packaged product Nuts and Seeds Fresh life
Pumpkin Seeds contains 580 kcal per 100 g. A serving, 1 portion, 30 g (30 g) provides about 174 kcal.
Roughly 77% of its calories come from fat, with 21% from protein and 2% 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 447 kcal per 100 g across 8,755 products.
100 g provides 70% 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 | 580 kcal | |
| Total fat L | 49 g | 63% |
| Saturated fat L | 8.7 g | 43% |
| Sodium L | 16.7 mg | 0.7% |
| Total carbohydrates L | 3.3 g | 1% |
| Dietary fiber L | 6 g | 21% |
| Total sugars L | 3.3 g | |
| Protein L | 30.3 g | 61% |
| Zinc L | 7.7 mg | 70% |
% 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 21%
- Carbohydrates 2%
- Fat 77%
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
- Protein30.3 gin the top quarter of nuts and seeds (median 10 g)
- Sugars3.3 gbelow the median for nuts and seeds (median 7 g)
- Fat49 gin the top quarter of nuts and seeds (median 23.8 g)
- Saturated fat8.7 gabove the median for nuts and seeds (median 5.4 g)
- Sodium16.7 mgbelow the median for nuts and seeds (median 120 mg)
- Protein per 100 kcal5.2 gprotein density, useful for comparing foods with different calorie levels
Product details
- Brand
- Fresh life
- Barcode
- 9324306011821
- Label serving
- 1 portion (30 g)
- Category
- Nuts and Seeds
Ingredients
Ingredients not reported.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raw Hulled Pumpkin Seeds Organically yours | 580 | 36 g | 8 g | 46 g |
| Flour seed mix Morrisons | 580 | 25.9 g | 15.6 g | 45 g |
| Hazelnut Praline Bodrato Cioccolato | 580 | 7.2 g | 42 g | 41 g |
| Coconut Block Whittaker's | 580 | 8.8 g | 45.6 g | 40.8 g |
| Chocoholic Fruit & Nut Trail Mix Western Family | 580 | 18 g | 38 g | 40 g |
| Raw Styrian Pumpkin Seeds Yupik | 580 | 32 g | 16 g | 42 g |
| Maple Chilli Nuts Tesco | 580 | 24 g | 16.7 g | 44.7 g |
| Sunflower Halva With Walnuts Soliton Vek | 580 | 14 g | 36 g | 42 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 580 kcal. Serving, 1 portion, 30 g (30 g): about 174 kcal.
Is Pumpkin Seeds high in protein?
Pumpkin Seeds contains 30.3 g of protein per 100 g (61% of the 50 g Daily Value), or 9.1 g in serving, 1 portion, 30 g (30 g). About 21% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 10 g).
How many carbs are in Pumpkin Seeds?
Pumpkin Seeds has 3.3 g of total carbohydrates per 100 g, including 6 g of fiber and 3.3 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 49 g of fat per 100 g, of which 8.7 g is saturated (43% 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 zinc (70% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin Seeds?
100 g contains 16.7 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated January 24, 2025. 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 9324306011821. License: ODbL 1.0 (Open Food Facts). Source record dated January 24, 2025. 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.