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Pumpkin Seeds: Nutritional Values & Calorie Data

Pumpkin Seeds contains 559 kcal per 100g, with 30.2g of protein, 10.7g of carbohydrates, and 49.1g of fat. High in protein with a low-carb profile, making it popular on ketogenic diets. It is energy-dense. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 8.82mg, Calcium 46.0mg, Vitamin C 1.9mg
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Nutritional Overview

Pumpkin Seeds is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 559 kcal of energy, 30.2g of protein, 10.7g of carbohydrates, and 49.1g of fat.

It is a good source of protein, providing 30.2g per 100g (around 22% 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 (8.7g 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 1.4g 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.

This food is a useful source of iron, providing 8.8mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 6.0g 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 0.02g 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 is suitable for ketogenic (with only 10.7g 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 559 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. The real number behind Pumpkin Seeds is 559 kcal per 100g, worth logging rather than guessing. Our nutrition calculator uk makes that quick.

Frequently Asked Questions

How many calories are in Pumpkin Seeds?

Pumpkin Seeds contains 559 kcal per 100g, which is approximately 28% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Pumpkin Seeds high in protein?

Yes, Pumpkin Seeds provides 30.2g of protein per 100g (around 22% 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 provides 60% of this.

Is Pumpkin Seeds high in fat?

Yes, according to FSA traffic-light guidelines, Pumpkin Seeds is classified as high in fat with 49.1g per 100g (the threshold is 17.5g). Of this, 8.7g is saturated fat.

Is Pumpkin Seeds low in sugar?

Yes, Pumpkin Seeds has only 1.4g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Pumpkin Seeds low in salt?

Yes, Pumpkin Seeds contains only 0.02g 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 high in fibre?

Yes, Pumpkin Seeds provides 6.0g 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 keto-friendly?

Yes, with only 10.7g of carbohydrates per 100g, Pumpkin Seeds fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Pumpkin Seeds suitable for vegans?

Yes, Pumpkin Seeds is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 559 kcal and 30.2g of protein per 100g.

Is Pumpkin Seeds halal?

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

Is Pumpkin Seeds free from major allergens?

Pumpkin Seeds 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.

Is Pumpkin Seeds a good source of iron?

Pumpkin Seeds contains 8.82mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Why is Pumpkin Seeds so high in calories?

At 559 kcal per 100g, Pumpkin Seeds 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. 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.

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