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Roasted Pumpkin Seeds

Packaged product Nuts and Seeds Mountain Man Nut & Fruit Co.

Roasted Pumpkin Seeds contains 567 kcal per 100 g. A serving, 1 serving, 30 g (30 g) provides about 170 kcal.

Roughly 72% of its calories come from fat, with 19% from protein and 9% 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 50% of the Daily Value for iron and 15% of the Daily Value for potassium.

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

567kcal per 100 g
30 gprotein
13.3 gcarbohydrates
50 gfat
170kcal in serving, 1 serving, 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 250 mg 11%
Total carbohydrates L 13.3 g 5%
Dietary fiber L 6.7 g 24%
Total sugars L 0 g
Protein L 30 g 60%
Vitamin A L 0 µg0%
Calcium L 67 mg5%
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: 19%Carbohydrates: 9%Fat: 72%567kcal / 100 g
  • Protein 19%
  • Carbohydrates 9%
  • Fat 72%

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%Calcium5%Vitamin A0%

Nutritional insights

  • Protein30 gin the top quarter of nuts and seeds (median 10.5 g)
  • Fiber6.7 gabove the median for 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 fat10 gin the top quarter of nuts and seeds (median 5.3 g)
  • Sodium250 mgabove the median for nuts and seeds (median 118 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 600 kcal567 kcal
Protein 23.3 g30 g
Carbohydrates 13.3 g13.3 g
Fat 50 g50 g
Fiber 3.3 g6.7 g
Sugars n/a0 g
Sodium 350 mg250 mg

Product details

Brand
Mountain Man Nut & Fruit Co.
Barcode
0019061092800
Quantity
30 g
Label serving
1 serving (30 g)
Category
Nuts and Seeds
NOVA group
3 processing level (1 to 4), as classified by Open Food Facts

Ingredients

PUMPKIN SEEDS. MONOUNSATURATED SUNFLOWER OIL, SALT.

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

Ingredient guides: Salt

Similar products

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

  • USDA FoodData Central: Branded Foods, record 2378170. License: CC0 1.0 (U.S. public domain). Source record dated October 29, 2022. Imported November 6, 2026.
  • Open Food Facts, record 0019061092800. License: ODbL 1.0 (Open Food Facts). Source record dated February 25, 2025. 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.

Frequently asked questions

How many calories are in Roasted Pumpkin Seeds?

100 g of Roasted Pumpkin Seeds has 567 kcal. Serving, 1 serving, 30 g (30 g): about 170 kcal.

Is Roasted Pumpkin Seeds high in protein?

Roasted Pumpkin Seeds contains 30 g of protein per 100 g (60% of the 50 g Daily Value), or 9 g in serving, 1 serving, 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 Roasted Pumpkin Seeds?

Roasted Pumpkin Seeds has 13.3 g of total carbohydrates per 100 g, including 6.7 g of fiber and 0 g of sugars.

How much fat is in Roasted Pumpkin Seeds?

Roasted Pumpkin 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 Roasted Pumpkin Seeds contain?

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

How much sodium is in Roasted Pumpkin Seeds?

100 g contains 250 mg of sodium, 11% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated February 25, 2025. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.