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Pumpkin seeds — Calories, Nutrition & Ingredients

250g UPC 4056489238805 Pumpkin seeds Updated 16 Oct 2026

Pumpkin seeds
Photo: Open Food Facts contributors, CC BY-SA 3.0
Calories
174per serving
Protein
24.4 gper 100 g
Carbs
15.2 gper 100 g
Fat
45.6 gper 100 g

Where to buy

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Per serving (30 g): 174 calories. Per 100 g: 579 calories, 24.4 g protein, 45.6 g fat.

Label highlights: Fat: high Saturates: high Sugars: low Salt: low HFSS

Red means high in the UK front-of-pack traffic-light system. These colours are our calculation from the declared values, not a label on the pack. In this product:

  • Fat: 45.60 g per 100 g (red above 17.50 g)
  • Saturates: 7 g per 100 g (red above 5 g)
Calculated from the nutrition data on file; check the package label. How the traffic-light colours work »

Nutrition

Portion size: 30 g

Per 100 gPer portion (%RI*)
Energy 2423 kJ / 579 kcal 727 kJ / 174 kcal (9%)
Fat 45.6 g 13.7 g (20%)
of which saturates 7 g 2.1 g (11%)
Carbohydrate 15.2 g 4.6 g (2%)
of which sugars 1.1 g 0.3 g (0%)
Fibre 5.3 g 1.6 g
Protein 24.4 g 7.3 g (15%)
Salt 0.05 g 0.02 g (0%)

*Reference intake of an average adult (8400 kJ / 2000 kcal)

Calculated from Open Food Facts per-100 g data for the stated serving; values may differ slightly from the package label because of rounding.

Per 100 g and custom amounts

Nutrition per amount

579 calories in 100 g
Protein24.4 g
Carbohydrates15.2 g
Sugars1.1 g
Fibre5.3 g
Fat45.6 g
Saturated fat7 g
Sodium20 mg

Data: Open Food Facts (ODbL) · Photo: Open Food Facts contributors (CC BY-SA)

Where to buy Pumpkin seeds

Search Amazon for this product. Stock and prices vary by store and location.

Find on Amazon
Paid links: we may earn a commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. Prices and availability are set by the retailer. About these links

Ingredients

Allergens

May contain: Nuts, Peanuts, Sesame seeds

Frequently asked questions

How many calories are in Pumpkin seeds?

Per 100 g of Pumpkin seeds there are 579 calories.

How much protein is in Pumpkin seeds?

Per 100 g of Pumpkin seeds there are 24.4 g protein.

How many carbohydrates are in Pumpkin seeds?

Per 100 g of Pumpkin seeds there are 15.2 g carbohydrates. Of which 1.1 g sugars.

How much sugar is in Pumpkin seeds?

Per 100 g of Pumpkin seeds there are 1.1 g sugars.

How much sodium (salt) is in Pumpkin seeds?

Per 100 g of Pumpkin seeds there are 20.0 mg sodium. UK guidance is for adults to eat no more than 6 g of salt (about 2,400 mg of sodium) a day.

How much fibre is in Pumpkin seeds?

Per 100 g of Pumpkin seeds there are 5.3 g fibre. Fibre is important for digestive health.

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Nutrition breakdown

Macronutrients

Types of fat

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