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Pumpkin Seeds — Nutrition Facts & Ingredients

UPC 64777817414 Manufacturer: Jo-Lee Food Products, Inc. Popcorn, Peanuts, Seeds & Related Snacks Updated Sep 27, 2026

Calories
170per serving
Protein
30 gper 100 g
Carbs
10 gper 100 g
Fat
50 gper 100 g

Where to buy

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Per serving (1/4 cup, 30 g): 170 calories. Per 100 g: 567 calories, 30 g protein, 50 g fat.

Label highlights:

Nutrition Facts

Serving size1/4 cup (30g)

Amount per servingCalories
170
% Daily Value*
Total Fat 15g 19%
Saturated Fat 2.5g 12%
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 14.1mg 1%
Iron 3mg 17%
Potassium 243mg 5%

* 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 fat8.3 g
Trans fat0 g
Cholesterol0 mg
Sodium0 mg
Calcium47 mg
Potassium810 mg
Iron10 mg
Vitamin D0 mcg

Where to buy Pumpkin Seeds

Search three major US retailers for this product. Stock and prices vary by store and location.

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Ingredients

Pumpkin Seeds

Frequently asked questions

How many calories are in Pumpkin Seeds?

Per 100 g of Pumpkin Seeds there are 567 calories.

How much protein is in Pumpkin Seeds?

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

How many carbohydrates are in Pumpkin Seeds?

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

How much sugar is in Pumpkin Seeds?

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

How much sodium (salt) is in Pumpkin Seeds?

Per 100 g of 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 Pumpkin Seeds?

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

What are the main ingredients in Pumpkin Seeds?

The main ingredients in 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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