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Raw Pumpkin Seeds — Nutrition Facts & Ingredients

UPC 19061092794 Manufacturer: Mountain Man Nut & Fruit Co. Popcorn, Peanuts, Seeds & Related Snacks Updated Sep 27, 2026

Raw Pumpkin Seeds
Photo: Open Food Facts contributors, CC BY-SA 3.0

Per serving (3 tbsp, 30 g): 170 calories. Per 100 g: 567 calories, 30 g protein, 50 g fat.

Label highlights:

Nutrition Facts

Serving size3 tbsp (30g)

Amount per servingCalories
170
% Daily Value*
Total Fat 15g 19%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 3g 1%
Dietary Fiber 2.0g 7%
Total Sugars 0g
Protein 9g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 2.7mg 15%
Potassium 210mg 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calculated from USDA FoodData Central per-100 g data for the stated serving; values may differ slightly from the package label because of FDA rounding rules.

Per 100 g and custom amounts

Nutrition per amount

567 calories in 100 g
Protein30 g
Carbohydrates10 g
Sugars0 g
Dietary fiber6.7 g
Net carbs (carbohydrates minus fiber)3.3g
Fat50 g
Saturated fat10 g
Trans fat0 g
Cholesterol0 mg
Sodium0 mg
Calcium0 mg
Potassium700 mg
Iron9 mg
Vitamin D0 mcg

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Ingredients

Pumpkin Seeds

Frequently asked questions

How many calories are in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 567 calories.

How much protein is in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 30.0 g protein.

How many carbohydrates are in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 10.0 g carbohydrates. Of which 0.0 g sugars.

How much sugar is in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 0.0 g sugars.

How much sodium (salt) is in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 0.0 mg sodium. The daily recommendation is to consume under 2,300 mg of sodium per day.

How much dietary fiber is in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 6.7 g dietary fiber. Dietary fiber is important for digestive health.

What are the main ingredients in Raw Pumpkin Seeds?

The main ingredients in Raw Pumpkin Seeds are: Pumpkin Seeds.

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Level of processing

1
Unprocessed
1 ingredient
UnprocessedUltra-processed

Health checks

Per FDA guidance, 20% DV or more per serving is high; 5% or less is low.

Nutrition breakdown

Macronutrients

Types of fat

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