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Shelled Pumpkin Seeds

Packaged product Nuts and Seeds Good Sense

Shelled Pumpkin Seeds contains 533 kcal per 100 g. A serving, 1 portion, 30 g (30 g) provides about 160 kcal.

Roughly 68% of its calories come from fat, with 19% from carbohydrates and 14% from protein (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 67% of the Daily Value for iron.

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

Shelled Pumpkin Seeds by Good Sense, product photo
Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors
533kcal per 100 g
20 gprotein
26.7 gcarbohydrates
43.3 gfat
160kcal in serving, 1 portion, 30 g (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 533 kcal
Total fat L 43.3 g 56%
Saturated fat L 6.7 g 33%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 367 mg 16%
Total carbohydrates L 26.7 g 10%
Dietary fiber L 3.3 g 12%
Total sugars L 10 g
Protein L 20 g 40%
Vitamin C L 0 mg0%
Calcium L 0 mg0%
Iron L 12 mg67%

% 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: 14%Carbohydrates: 19%Fat: 68%533kcal / 100 g
  • Protein 14%
  • Carbohydrates 19%
  • Fat 68%

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

Iron67%Vitamin C0%Calcium0%

Nutritional insights

  • Protein20 gin the top quarter of nuts and seeds (median 10.5 g)
  • Fiber3.3 gbelow the median for nuts and seeds (median 5.8 g)
  • Sugars10 gabove the median for nuts and seeds (median 6.9 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)
  • Sodium367 mgin the top quarter of nuts and seeds (median 118 mg)
  • Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Other components (1)
Vitamin A, IU 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 567 kcal533 kcal
Protein 26.7 g20 g
Carbohydrates 20 g26.7 g
Fat 46.7 g43.3 g
Fiber 3.3 g3.3 g
Sugars 10 g10 g
Sodium 350 mg367 mg

Product details

Brand
Good Sense
Barcode
0030243847896
Quantity
30 g
Label serving
1 portion (30 g)
Category
Nuts and Seeds
Nutri-Score
D as computed by Open Food Facts
NOVA group
4 processing level (1 to 4), as classified by Open Food Facts

Ingredients

PUMPKIN SEEDS, SUCROSE, VEGETABLE OIL (CANOLA, SUNFLOWER, AND/OR SOYBEAN), WHEAT STARCH, MALTODEXTRIN, HONEY, SALT, XANTHAN GUM, SOY LECITHIN.

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

Ingredient guides: SugarHoneySaltSunflower oil

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Coconut Lavendar Almonds Frederik’s By Meijer 533 13.3 g 43.3 g 36.7 g
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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 2081111. License: CC0 1.0 (U.S. public domain). Source record dated February 7, 2019. Imported November 6, 2026.
  • Open Food Facts, record 0030243847896. License: ODbL 1.0 (Open Food Facts). Source record dated March 2, 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 Shelled Pumpkin Seeds?

100 g of Shelled Pumpkin Seeds has 533 kcal. Serving, 1 portion, 30 g (30 g): about 160 kcal.

Is Shelled Pumpkin Seeds high in protein?

Shelled Pumpkin Seeds contains 20 g of protein per 100 g (40% of the 50 g Daily Value), or 6 g in serving, 1 portion, 30 g (30 g). About 14% 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 Shelled Pumpkin Seeds?

Shelled Pumpkin Seeds has 26.7 g of total carbohydrates per 100 g, including 3.3 g of fiber and 10 g of sugars.

How much fat is in Shelled Pumpkin Seeds?

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 Shelled Pumpkin Seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (67% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Shelled Pumpkin Seeds?

100 g contains 367 mg of sodium, 16% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated March 2, 2025. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.