Pumpkin seeds
Packaged product Snacks Giant Eagle
Pumpkin seeds contains 567 kcal per 100 g. A serving, 1 /3 cup, 30 g (30 g) provides about 170 kcal.
Roughly 72% of its calories come from fat, with 19% from protein and 9% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in snacks on FoodFactly, where the median is 458 kcal per 100 g across 43,261 products.
100 g provides 33% of the Daily Value for iron and 15% of the Daily Value for potassium.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 567 kcal | |
| Total fat L | 50 g | 64% |
| Saturated fat L | 8.3 g | 42% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 3,130 mg | 136% |
| Total carbohydrates L | 13.3 g | 5% |
| Dietary fiber L | 10 g | 36% |
| Total sugars L | 3.3 g | |
| Protein L | 30 g | 60% |
| Vitamin C L | 0 mg | 0% |
| Calcium L | 67 mg | 5% |
| Iron L | 6 mg | 33% |
| Potassium L | 700 mg | 15% |
% 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 19%
- 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
- Protein30 gin the top quarter of snacks (median 7.3 g)
- Fiber10 gin the top quarter of snacks (median 4 g)
- Sugars3.3 gbelow the median for snacks (median 4.9 g)
- Fat50 gin the top quarter of snacks (median 20.8 g)
- Saturated fat8.3 gin the top quarter of snacks (median 3.6 g)
- Sodium3,130 mgin the top quarter of snacks (median 414 mg)
- Protein per 100 kcal5.3 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Other components (1)
| Vitamin A, IU L | 0 IU |
|---|
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 | 433 kcal | 567 kcal |
| Protein | 16.7 g | 30 g |
| Carbohydrates | 50 g | 13.3 g |
| Fat | 20 g | 50 g |
| Fiber | 16.7 g | 10 g |
| Sugars | n/a | 3.3 g |
| Sodium | 2,100 mg | 3,130 mg |
Product details
- Brand
- Giant Eagle
- Barcode
- 0030034099275
- Label serving
- 1 /3 cup (30 g)
- Category
- Snacks
- NOVA group
- 4 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Squash seeds (pumpkin seeds), salt (tricalcium phosphate), flour (bleached wheat flour, malted barley flour), titanium dioxide (white color).
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: SaltWheat flour
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|---|---|---|---|---|
| Snacks, corn-based, extruded, puffs or twists, cheese-flavor | 567 | 5.5 g | 54.5 g | 36.5 g |
| Sesame Sticks Smart Sense | 567 | 10 g | 46.7 g | 36.7 g |
| Manora Fried shrimp chips Manora | 567 | 6.7 g | 53.3 g | 36.7 g |
| Sliced Almonds Diamond | 567 | 20 g | 23.3 g | 50 g |
| Whole foods market, beet chips Whole Foods Market | 567 | 10 g | 46.7 g | 40 g |
| Whole foods market, roasted & salted pumpkin seeds Whole Foods Market | 567 | 30 g | 10 g | 50 g |
| Almonds Mariani Nut Co.Inc. | 567 | 20 g | 20 g | 50 g |
| Banana Chips (Black Pepper) Jabsons | 567 | 10 g | 46.7 g | 40 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, 1 /3 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, 1 /3 cup, 30 g (30 g). About 19% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7.3 g).
How many carbs are in Pumpkin seeds?
Pumpkin seeds has 13.3 g of total carbohydrates per 100 g, including 10 g of fiber and 3.3 g of sugars.
How much fat is in Pumpkin seeds?
Pumpkin seeds contains 50 g of fat per 100 g, of which 8.3 g is saturated (42% 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 iron (33% DV) and potassium (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin seeds?
100 g contains 3,130 mg of sodium, 136% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated November 29, 2024. 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
- USDA FoodData Central: Branded Foods, record 2093369. License: CC0 1.0 (U.S. public domain). Source record dated July 14, 2017. Imported November 6, 2026.
- Open Food Facts, record 0030034099275. License: ODbL 1.0 (Open Food Facts). Source record dated November 29, 2024. Imported November 7, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.