Pumpkin Seeds — Nutrition, Calories & Diet Check
Pumpkin Seeds — 560 kcal, 30.0g protein and 11.0g carbs per 100g. Here's how it stacks up for keto, low-carb, high-protein, gluten-free and vegan snacking, with full typical nutrition per 25g serving.
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Nutrition: Pumpkin Seeds (typical values)
| Per 100g | Per 25g serving | |
|---|---|---|
| Calories | 560 kcal | 140 kcal |
| Protein | 30.0g | 7.5g |
| Carbohydrates | 11.0g | 2.8g |
| of which sugars | 1.4g | 0.3g |
| Fat | 49.0g | 12.2g |
| Fibre | 6.0g | 1.5g |
| Salt | 0.0g | 0.0g |
Typical values for generic pumpkin seeds; brands vary — always check the label. For full per-food nutrition data see our sister site's calorie and nutrition checker.
Snack Picks
Is Pumpkin Seeds keto-friendly?
In moderation. Pumpkin Seeds has 11.0g of carbs per 100g — low enough for a low-carb diet, but a large portion could use up much of a strict keto day's allowance.
Is Pumpkin Seeds a good source of protein?
Yes — 30.0g of protein per 100g makes pumpkin seeds one of the better snack choices for protein. A 25g serving delivers about 7.5g. If you're stocking up, a snack portion pot set makes it easy to keep portions in check.
Sugar, salt and overall balance
Per UK traffic-light thresholds, pumpkin seeds is low in sugar (1.4g/100g) and low in salt (0.0g/100g), with 6.0g of fibre. At 560 kcal per 100g, portion size decides whether it fits your day. Portion control helps more than anything — some snackers keep a set of digital kitchen scales to hand for exactly that reason.
Curious what's actually in this kind of snack? Check additives and E-numbers with the food ingredient checker, and if you're pregnant or storing leftovers, our food safety guide covers what's safe.
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Last updated: · Typical values; check product labels