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Raw Shelled Pumpkin Seeds

Packaged product Nuts and Seeds Vitacost

Raw Shelled Pumpkin Seeds contains 567 kcal per 100 g. A serving, 0.25 cup, 30 g (30 g) provides about 170 kcal.

Roughly 69% of its calories come from fat, with 19% from protein and 12% 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 48% of the Daily Value for iron and 17% of the Daily Value for potassium.

The values are as declared on the product label and entered by Open Food Facts contributors.

567kcal per 100 g
26.7 gprotein
16.7 gcarbohydrates
43.3 gfat
170kcal in serving, 0.25 cup, 30 g (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 567 kcal
Total fat L 43.3 g 56%
Saturated fat L 6.7 g 33%
Sodium not reported
Total carbohydrates L 16.7 g 6%
Dietary fiber L 10 g 36%
Total sugars not reported
Protein L 26.7 g 53%
Vitamin D L 0.33 µg2%
Calcium L 33.3 mg3%
Iron L 8.7 mg48%
Potassium L 800 mg17%

% 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: 12%Fat: 69%567kcal / 100 g
  • Protein 19%
  • Carbohydrates 12%
  • Fat 69%

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

Iron48%Potassium17%Calcium3%Vitamin D2%

Nutritional insights

  • Protein26.7 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)
  • Fat43.3 gin the top quarter of nuts and seeds (median 23.2 g)
  • Saturated fat6.7 gabove the median for nuts and seeds (median 5.3 g)
  • Protein per 100 kcal4.7 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand
Vitacost
Barcode
0844197030743
Label serving
0.25 cup (30 g)
Category
Nuts and Seeds

Ingredients

Ingredients not reported.

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FoodCaloriesProteinCarbsFat
Golden flax seed Valued Naturals 567 20 g 26.7 g 40 g
Mixed nuts Gurleys 567 16.7 g 23.3 g 50 g
Thai Spicy Nuts Koh Kae 567 20 g 36.7 g 36.7 g
Hemp Seeds Trader Joe’s 567 33.3 g 6.7 g 46.7 g
Toffee Coconut Cashew Members Mark 567 13.3 g 50 g 33.3 g
Nut trio Gold Emblem 567 13.3 g 30 g 46.7 g
Raw Pumpkin Seeds Metropolitan Market 567 30 g 10 g 50 g
Spiced flavored sunflower seeds Cheer tall 567 30 g 13.3 g 46.7 g

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

Source of the nutrition information

  • Open Food Facts, record 0844197030743. License: ODbL 1.0 (Open Food Facts). Source record dated June 9, 2025. Imported November 12, 2026.

Last updated: . Data quality score: 85/100 (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.

Frequently asked questions

How many calories are in Raw Shelled Pumpkin Seeds?

100 g of Raw Shelled Pumpkin Seeds has 567 kcal. Serving, 0.25 cup, 30 g (30 g): about 170 kcal.

Is Raw Shelled Pumpkin Seeds high in protein?

Raw Shelled Pumpkin Seeds contains 26.7 g of protein per 100 g (53% of the 50 g Daily Value), or 8 g in serving, 0.25 cup, 30 g (30 g). About 19% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 10.5 g).

How many carbs are in Raw Shelled Pumpkin Seeds?

Raw Shelled Pumpkin Seeds has 16.7 g of total carbohydrates per 100 g, including 10 g of fiber. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in Raw Shelled Pumpkin Seeds?

Raw Shelled Pumpkin Seeds contains 43.3 g of fat per 100 g, of which 6.7 g is saturated (33% of the Daily Value).

What vitamins and minerals does Raw Shelled Pumpkin Seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (48% DV) and potassium (17% DV). The full list is in the vitamins and minerals table above.

Where does this nutrition data come from?

From Open Food Facts, record dated June 9, 2025. FoodFactly last checked it on November 12, 2026. Each value above shows whether it was measured, calculated or taken from a label.