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Raw pumkin seeds

Packaged product Snacks Mountain Man Nut & Fruit Co.

Raw pumkin seeds contains 567 kcal per 100 g. A serving, 3 tbsp, 30 g (30 g) provides about 170 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 snacks on FoodFactly, where the median is 457 kcal per 100 g across 49,998 products.

100 g provides 50% of the Daily Value for iron, 15% of the Daily Value for potassium and 11% of the Daily Value for Vitamin A.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Raw pumkin seeds by Mountain Man Nut & Fruit Co., product photo
Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors
567kcal per 100 g
30 gprotein
10 gcarbohydrates
50 gfat
170kcal in serving, 3 tbsp, 30 g (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 567 kcal
Total fat L 50 g 64%
Saturated fat L 10 g 50%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 0 mg 0%
Total carbohydrates L 10 g 4%
Dietary fiber L 6.7 g 24%
Total sugars L 0 g
Protein L 30 g 60%
Vitamin A L 99.9 µg11%
Vitamin C L 4 mg4%
Calcium L 0 mg0%
Iron L 9 mg50%
Potassium L 700 mg15%

% 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%567kcal / 100 g
  • 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

Iron50%Potassium15%Vitamin A11%Vitamin C4%Calcium0%

Nutritional insights

  • Protein30 gin the top quarter of snacks (median 7.5 g)
  • Fiber6.7 gabove the median for snacks (median 4 g)
  • Sugars0 gin the lowest quarter of snacks (median 4.5 g)
  • Fat50 gin the top quarter of snacks (median 20.9 g)
  • Saturated fat10 gin the top quarter of snacks (median 3.6 g)
  • Sodium0 mgin the lowest quarter of snacks (median 424 mg)
  • Protein per 100 kcal5.3 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Carotenoids (1)
Vitamin D (D2 + D3), International Units L0 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 FactsUSDA Branded
Calories 533 kcal567 kcal
Protein 23.3 g30 g
Carbohydrates 16.7 g10 g
Fat 43.3 g50 g
Fiber 3.3 g6.7 g
Sugars 0 g0 g
Sodium 16.7 mg0 mg

Product details

Brand
Mountain Man Nut & Fruit Co.
Barcode
0019061092794
Quantity
8 oz
Label serving
3 Tbsp (30 g)
Category
Snacks
Nutri-Score
C as computed by Open Food Facts
NOVA group
1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Raw shelled pumpkin seeds

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: Branded Foods, record 2377728. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2022. Imported November 6, 2026.
  • Open Food Facts, record 0019061092794. License: ODbL 1.0 (Open Food Facts). Source record dated April 28, 2023. 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.

Frequently asked questions

How many calories are in Raw pumkin seeds?

100 g of Raw pumkin seeds has 567 kcal. Serving, 3 tbsp, 30 g (30 g): about 170 kcal.

Is Raw pumkin seeds high in protein?

Raw pumkin seeds contains 30 g of protein per 100 g (60% of the 50 g Daily Value), or 9 g in serving, 3 tbsp, 30 g (30 g). About 20% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 7.5 g).

How many carbs are in Raw pumkin seeds?

Raw pumkin seeds has 10 g of total carbohydrates per 100 g, including 6.7 g of fiber and 0 g of sugars.

How much fat is in Raw pumkin seeds?

Raw pumkin seeds contains 50 g of fat per 100 g, of which 10 g is saturated (50% of the Daily Value).

What vitamins and minerals does Raw pumkin seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (50% DV), potassium (15% DV) and Vitamin A (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Raw pumkin seeds?

100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated April 28, 2023. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.