Pumpkin Seeds
Packaged product Nuts and Seeds Go Raw Irganic
Pumpkin Seeds contains 180 kcal per 100 g. A serving, 1 serving, 30 g (30 g) provides about 54 kcal.
Roughly 75% of its calories come from fat, with 18% from protein and 7% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 604 kcal per 100 g across 1,501 products.
100 g provides 163% of the Daily Value for iodine, 59% of the Daily Value for manganese and 38% of the Daily Value for magnesium.
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 | 180 kcal | |
| Total fat L | 15 g | 19% |
| Saturated fat L | 2.5 g | 13% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 180 mg | 8% |
| Total carbohydrates L | 3 g | 1% |
| Dietary fiber L | 2 g | 7% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 8 g | 16% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 11 mg | 12% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 0.09 mg | 0.6% |
| 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 | 0.098 mg | 6% |
| Folate (B9) L | 25.5 µg | 6% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 10 mg | 0.8% |
| Iron L | 2.3 mg | 13% |
| Magnesium L | 160 mg | 38% |
| Phosphorus L | 380 mg | 30% |
| Potassium L | 200 mg | 4% |
| Zinc L | 2.3 mg | 21% |
| Copper L | 0.083 mg | 9% |
| Manganese L | 1.4 mg | 59% |
| Selenium L | 0.31 µg | 0.6% |
| Iodine L | 245 µg | 163% |
% 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 7%
- Fat 75%
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
- Protein8 gin the lowest quarter of nuts and seeds (median 17.9 g)
- Fiber2 gin the lowest quarter of nuts and seeds (median 7.1 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 4.8 g)
- Fat15 gin the lowest quarter of nuts and seeds (median 50 g)
- Saturated fat2.5 gin the lowest quarter of nuts and seeds (median 6 g)
- Sodium180 mgabove the median for nuts and seeds (median 84 mg)
- Protein per 100 kcal4.4 gprotein density, useful for comparing foods with different calorie levels
- Water70.2 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 (1)
| Beta-carotene L | 615 µg |
|---|
Other components (2)
| Water L | 70.2 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Go Raw Irganic
- Barcode
- 0810032301262
- Quantity
- 22 oz
- Label serving
- 1 serving (30 g)
- Category
- Nuts
- Nutri-Score
- B as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
Organic Pumpkin Seeds, Sea Salt
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Salt
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|---|---|---|---|---|
| Well market Mixed Nuts With Peanuts Well market | 180 | 6 g | 5 g | 16 g |
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| Pečené kaštany (jedlé) loupané, sterlizované Dr. Ensa | 187 | 4 g | 37 g | 1 g |
| Roasted & Salted Mixed Nuts Sainsbury's | 187 | 23.1 g | 10.5 g | 52 g |
| Castañas peladas y tostadas dlu nature | 172 | 4.2 g | 33 g | 0.9 g |
| Kastanien 60/80 Klasse I Valle del Jerte | 188 | 1.8 g | 36.5 g | 2.2 g |
| Honey Roasted Mixed Nuts Girl Scouts | 170 | 5 g | 9 g | 14 g |
| Unsalted Mixed Nuts Kirkland | 170 | 5 g | 7 g | 17 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 180 kcal. Serving, 1 serving, 30 g (30 g): about 54 kcal.
How much protein is in Pumpkin Seeds?
Pumpkin Seeds contains 8 g of protein per 100 g (16% of the 50 g Daily Value), or 2.4 g in serving, 1 serving, 30 g (30 g). About 18% of its calories come from protein. Compared with other nuts and seeds, that is in the lowest quarter (median 17.9 g).
How many carbs are in Pumpkin Seeds?
Pumpkin Seeds has 3 g of total carbohydrates per 100 g, including 2 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 15 g of fat per 100 g, of which 2.5 g is saturated (13% 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 (163% DV), manganese (59% DV), magnesium (38% DV), phosphorus (30% DV) and zinc (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Pumpkin Seeds?
100 g contains 180 mg of sodium, 8% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated June 8, 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 0810032301262. License: ODbL 1.0 (Open Food Facts). Source record dated June 8, 2026. Imported November 6, 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.