Skip to main content
Menu

Home › Calories › Nuts & Seeds › Pumpkin Seeds (roasted)

Pumpkin Seeds (roasted) Calories & Nutrition Facts

Pumpkin Seeds (roasted) contains 574 kcal per 100g, with 29.8g of protein, 14.7g of carbohydrates, and 49.1g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet. Relatively high in calories, packing 574 kcal per 100g. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.80mg, Calcium 21.0mg, Vitamin C 9.0mg
Food Calorie Calculator

UK nutrition data · FSA traffic lights · Reference Intakes

Type at least 2 characters to search from our UK foods database

Nutritional Overview

Pumpkin Seeds (roasted) is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 574 kcal of energy, 29.8g of protein, 14.7g of carbohydrates, and 49.1g of fat.

It is a good source of protein, providing 29.8g per 100g (around 21% of its energy), approximately 60% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 49.1g per 100g (8.5g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 1.3g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving provides 6.5g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Pumpkin Seeds (roasted) is suitable for ketogenic (with only 14.7g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 574 kcal per 100g, largely due to its fat content (49.1g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Pumpkin Seeds (roasted) isn't always what people expect calorie-wise, 574 kcal per 100g is the real figure. Our nutritional calculator uk keeps an honest running total of it.

Frequently Asked Questions

How many calories are in Pumpkin Seeds (roasted)?

Pumpkin Seeds (roasted) contains 574 kcal per 100g, which is approximately 29% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Pumpkin Seeds (roasted) high in protein?

Yes, Pumpkin Seeds (roasted) provides 29.8g of protein per 100g (around 21% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Pumpkin Seeds (roasted) provides 60% of this.

Is Pumpkin Seeds (roasted) high in fat?

Yes, according to FSA traffic-light guidelines, Pumpkin Seeds (roasted) is classified as high in fat with 49.1g per 100g (the threshold is 17.5g). Of this, 8.5g is saturated fat.

Is Pumpkin Seeds (roasted) low in sugar?

Yes, Pumpkin Seeds (roasted) has only 1.3g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Pumpkin Seeds (roasted) low in salt?

Yes, Pumpkin Seeds (roasted) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Pumpkin Seeds (roasted) high in fibre?

Yes, Pumpkin Seeds (roasted) provides 6.5g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Pumpkin Seeds (roasted) keto-friendly?

Yes, with only 14.7g of carbohydrates per 100g, Pumpkin Seeds (roasted) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Pumpkin Seeds (roasted) suitable for vegans?

Yes, Pumpkin Seeds (roasted) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 574 kcal and 29.8g of protein per 100g.

Is Pumpkin Seeds (roasted) halal?

Yes, Pumpkin Seeds (roasted) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Is Pumpkin Seeds (roasted) free from major allergens?

Pumpkin Seeds (roasted) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Why is Pumpkin Seeds (roasted) so high in calories?

At 574 kcal per 100g, Pumpkin Seeds (roasted) is energy-dense, primarily due to its high fat content (49.1g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  7. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

Real foods in the same category with meaningfully fewer calories than Pumpkin Seeds (roasted) (574 kcal per 100g). Tap one to compare them side by side.

Related Foods