Pumpkin Seeds — Nutrition, Calories & Diet Check
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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.
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.
How many calories are in Pumpkin Seeds?
Pumpkin Seeds has 560 kcal per 100g. A typical 25g serving works out to 140 kcal — about 7% of a 2,000 kcal reference daily intake. Pre-packed portions vary by brand, so check the pack for the exact serving size.
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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.
Is Pumpkin Seeds healthy?
Yes, reasonably so. Pumpkin Seeds is a good source of protein (30.0g/100g) and high in fibre (6.0g/100g) and low in sugar and low in salt. A typical 25g serving is 140 kcal — portion size is what usually decides whether a snack like this fits a healthy diet.
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.
Pumpkin Seeds is closest in profile to salted peanuts, but pumpkin seeds carries more protein (30.0g protein vs 26.0g protein for salted peanuts).
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.
US: Tracking your gut health? HealthLabs offer at-home gastrointestinal testing — no GP referral or insurance required.
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Last updated: · Typical values; check product labels