Pumpkin Seeds
Packaged product Nuts and Seeds Good Sense
Pumpkin Seeds contains 433 kcal per 100 g. A serving, 0.33 cup, 30 g (30 g) provides about 130 kcal.
Roughly 48% of its calories come from carbohydrates, with 36% from fat and 16% from protein (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (442 kcal per 100 g).
100 g provides 94% of the Daily Value for zinc, 63% of the Daily Value for magnesium and 19% of the Daily Value for iron.
The values are label data submitted by the manufacturer to USDA FoodData Central.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 433 kcal | |
| Total fat L | 16.7 g | 21% |
| Saturated fat L | 3.3 g | 17% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 2,170 mg | 94% |
| Total carbohydrates L | 50 g | 18% |
| Dietary fiber L | 16.7 g | 60% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 16.7 g | 33% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 0 mg | 0% |
| Thiamin (B1) L | 0 mg | 0% |
| Riboflavin (B2) L | 0 mg | 0% |
| Niacin (B3) L | 0 mg | 0% |
| Pantothenic acid (B5) L | 0 mg | 0% |
| Vitamin B6 L | 0 mg | 0% |
| Folate (B9) L | 0 µg | 0% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 53 mg | 4% |
| Iron L | 3.3 mg | 19% |
| Magnesium L | 267 mg | 63% |
| Phosphorus L | 0.002 mg | 0% |
| Potassium L | 867 mg | 18% |
| Zinc L | 10.3 mg | 94% |
| Copper L | 0 mg | 0% |
| Manganese L | 0 mg | 0% |
| Selenium L | 0 µg | 0% |
| Iodine L | 0.56 µg | 0.4% |
| Chloride L | 18.2 mg | 0.8% |
% 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 16%
- Carbohydrates 48%
- Fat 36%
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
- Protein16.7 gabove the median for nuts and seeds (median 10 g)
- Fiber16.7 gin the top quarter of nuts and seeds (median 6 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 7.1 g)
- Fat16.7 gbelow the median for nuts and seeds (median 23.3 g)
- Saturated fat3.3 gbelow the median for nuts and seeds (median 5.3 g)
- Sodium2,170 mgin the top quarter of nuts and seeds (median 120 mg)
- Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels
- Water0 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 (2)
| Beta-carotene L | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units L | 0 IU |
Other components (2)
| Water L | 0 g |
|---|---|
| Alcohol L | 0 g |
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 | 433 kcal |
| Protein | 20 g | 16.7 g |
| Carbohydrates | 53.3 g | 50 g |
| Fat | 20 g | 16.7 g |
| Fiber | 20 g | 16.7 g |
| Sugars | 0 g | 0 g |
| Sodium | 2,167 mg | 2,170 mg |
Product details
- Brand
- Good Sense
- Barcode
- 0030243868952
- Quantity
- 27 g
- Label serving
- 0.33 Cup (30 g)
- Category
- Nuts and Seeds
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Ingredients
ROASTED IN-SHELL PUMPKIN SEEDS, 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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| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roasted Hemp Seeds Holland & Barrett | 433 | 20 g | 3.4 g | 30 g |
| Multi-Seed With Rosemary & Olive Oil Crunchmaster | 433 | 10 g | 73.3 g | 13.3 g |
| buffalo ranch corn nuts sehon farm | 433 | 6.7 g | 66.7 g | 13.3 g |
| To-Go Packs Fruit & Nut Medley Bare Naked Granola | 433 | 10.6 g | 66.3 g | 16.3 g |
| Cocoa Hazelnut Biscotti Di Bruno Bros. | 433 | 13.3 g | 63.3 g | 13.3 g |
| Choco Hazelnut Truffle Magic Dates | 433 | 6.7 g | 50 g | 26.7 g |
| Ripe Banana + Maple Walnut Taos Bakes | 433 | 10 g | 53.3 g | 20 g |
| Nutribar Growers | 433 | 10 g | 76.7 g | 8.3 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 433 kcal. Serving, 0.33 cup, 30 g (30 g): about 130 kcal.
Is Pumpkin Seeds high in protein?
Pumpkin Seeds contains 16.7 g of protein per 100 g (33% of the 50 g Daily Value), or 5 g in serving, 0.33 cup, 30 g (30 g). About 16% of its calories come from protein. Compared with other nuts and seeds, that is above the median (median 10 g).
How many carbs are in Pumpkin Seeds?
Pumpkin Seeds has 50 g of total carbohydrates per 100 g, including 16.7 g of fiber and 0 g of sugars.
How much fat is in Pumpkin Seeds?
Pumpkin Seeds contains 16.7 g of fat per 100 g, of which 3.3 g is saturated (17% 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 (94% DV), magnesium (63% DV), iron (19% 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 2,170 mg of sodium, 94% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Branded Foods, record dated October 26, 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
- USDA FoodData Central: Branded Foods, record 2393513. License: CC0 1.0 (U.S. public domain). Source record dated September 21, 2020. Imported November 6, 2026.
- Open Food Facts, record 0030243868952. License: ODbL 1.0 (Open Food Facts). Source record dated October 26, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.