wholefoods organic Pumpkin seeds Calories & Nutrition Facts

Nutritional Overview

wholefoods organic Pumpkin seeds is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 591 kcal of energy, 29.8g of protein, 8.2g of carbohydrates, and 49.1g of fat.

It is a good source of protein, providing 29.8g per 100g (around 20% 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 contains 0.10g 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.

wholefoods organic Pumpkin seeds is suitable for vegan diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 591 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. wholefoods organic Pumpkin seeds has 591 kcal per 100g, a real figure worth logging rather than guessing. Our food nutrition finder makes that easy.