Pumpkin seeds
Packaged product Nuts and Seeds Market Basket
Pumpkin seeds contains 633 kcal per 100 g. A serving, 0.25 cup, 30 g (30 g) provides about 190 kcal.
Roughly 74% of its calories come from fat, with 20% from protein and 7% 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 441 kcal per 100 g across 11,799 products.
100 g provides 166,500% of the Daily Value for Vitamin D, 54% of the Daily Value for iron and 14% 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 | 633 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 | 767 mg | 33% |
| Total carbohydrates L | 10 g | 4% |
| Dietary fiber L | 10 g | 36% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 30 g | 60% |
| Vitamin D L | 33,300 µg | 166,500% |
| Calcium L | 33 mg | 3% |
| Iron L | 9.7 mg | 54% |
| Potassium L | 667 mg | 14% |
% 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
- Protein30 gin the top quarter of nuts and seeds (median 10.5 g)
- Fiber10 gin the top quarter of nuts and seeds (median 5.8 g)
- Sugars0 gin the lowest quarter of nuts and seeds (median 6.9 g)
- Fat50 gin the top quarter of nuts and seeds (median 23.2 g)
- Saturated fat8.3 gabove the median for nuts and seeds (median 5.3 g)
- Sodium767 mgin the top quarter of nuts and seeds (median 118 mg)
- Protein per 100 kcal4.7 gprotein density, useful for comparing foods with different calorie levels
Full nutrient profile
Carotenoids (1)
| Vitamin D (D2 + D3), International Units L | 13 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 | 633 kcal | 633 kcal |
| Protein | 30 g | 30 g |
| Carbohydrates | 10 g | 10 g |
| Fat | 50 g | 50 g |
| Fiber | 10 g | 10 g |
| Sugars | 0 g | 0 g |
| Sodium | 767 mg | 767 mg |
Product details
- Brand
- Market Basket
- Barcode
- 0049705408155
- Label serving
- 0.25 cup (30 g)
- Category
- Nuts and Seeds
Ingredients
Ingredients not reported.
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut Flakes Aldi | 633 | 5.6 g | 6.4 g | 62 g |
| Unsalted Mixed Nuts Tierra Farms | 633 | 16.7 g | 20 g | 56.7 g |
| Umami Fushion mixed Nuts Frederik’s By meijer | 633 | 16.7 g | 26.7 g | 50 g |
| Sunflower Seeds Field Day | 633 | 20 g | 23.3 g | 50 g |
| Ranch Roasted Incan Seeds Brass Roots | 633 | 30.6 g | 16.3 g | 51 g |
| Deluxe Salted Mixed Nuts Wegmans | 633 | 16.7 g | 23.3 g | 50 g |
| Pumpkin Seeds Herbaila | 633 | 26.7 g | 13.3 g | 53.3 g |
| Shelled Hazelnuts Yupik | 633 | 16.7 g | 16.7 g | 63.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- Open Food Facts, record 0049705408155. License: ODbL 1.0 (Open Food Facts). Source record dated January 14, 2025. Imported November 8, 2026.
- USDA FoodData Central: Branded Foods, record 2552566. License: CC0 1.0 (U.S. public domain). Source record dated March 15, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.