UNFI

Raw Pumpkin Seeds — Nutrition Facts & Ingredients

UPC 41130599583 Manufacturer: Supervalu, Inc. Popcorn, Peanuts, Seeds & Related Snacks Updated Sep 27, 2026

Per serving (about 1/4 cup, 30 g): 180 calories. Per 100 g: 600 calories, 23.3 g protein, 46.7 g fat.

Label highlights:

Nutrition Facts

Serving sizeabout 1/4 cup (30g)

Amount per servingCalories
180
% Daily Value*
Total Fat 14.0g 18%
Saturated Fat 2.5g 12%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5.1mg 0%
Total Carbohydrate 4.0g 1%
Dietary Fiber 1.0g 4%
Total Sugars 0g
Protein 7.0g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 2.7mg 15%
Potassium 240mg 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

600 calories in 100 g
Protein23.3 g
Carbohydrates13.3 g
Sugars0 g
Dietary fiber3.3 g
Net carbs (carbohydrates minus fiber)10.0g
Fat46.7 g
Saturated fat8.3 g
Trans fat0 g
Cholesterol0 mg
Sodium17 mg
Calcium0 mg
Potassium800 mg
Iron9 mg
Vitamin D0 mcg

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Ingredients

Raw Shelled Pumpkin Seeds

Frequently asked questions

How many calories are in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 600 calories.

How much protein is in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 23.33 g protein.

How many carbohydrates are in Raw Pumpkin Seeds?

Per 100 g of Raw Pumpkin Seeds there are 13.33 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 17.0 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 3.3 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: Raw Shelled 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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