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Raw Pumpkin Seeds — Nutrition Facts & Ingredients

UPC 19061192876 Manufacturer: Mountain Man Nut & Fruit Co. Popcorn, Peanuts, Seeds & Related Snacks Updated Sep 27, 2026

Per serving (3 Tbsp, 30 g): 160 calories. Per 100 g: 533 calories, 23.3 g protein, 43.3 g fat.

Label highlights:

Nutrition Facts

Serving size3 Tbsp (30g)

Amount per servingCalories
160
% Daily Value*
Total Fat 13.0g 17%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5.1mg 0%
Total Carbohydrate 5.0g 2%
Dietary Fiber 1.0g 4%
Total Sugars 0g
Protein 7.0g
Calcium 20.1mg 2%
Iron 4.5mg 25%

* 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

533 calories in 100 g
Protein23.3 g
Carbohydrates16.7 g
Sugars0 g
Dietary fiber3.3 g
Net carbs (carbohydrates minus fiber)13.4g
Fat43.3 g
Saturated fat10 g
Trans fat0 g
Cholesterol0 mg
Sodium17 mg
Calcium67 mg
Iron15 mg
Vitamin A99.9 mcg
Vitamin C4 mg

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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 533 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 16.67 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: 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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