USDA Survey
Pumpkin seeds, unsalted
According to USDA FoodData Central (FDC ID 2707581, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 574
- Calorieshigh density
- 29.8g
- Proteinhigh · 60% DV
- 14.7g
- Carbsmoderate · 5% DV
- 49.0g
- Fathigh · 63% DV
Pumpkin seeds, unsalted contains 574 calories per 100g according to USDA FoodData Central. It has 29.8g of protein, 49.0g of fat, and 14.7g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.
- More protein than 96% of USDA whole foods
The verdict
Pumpkin seeds, unsalted is a protein standout, richer in protein than 96% of USDA whole foods.
- 29.8g
- protein per 100g
- Top 4%
- protein vs USDA whole foods
- 574
- calories per 100g
- 6.5g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Pumpkin seeds, unsalted contains 574 calories per 100g, according to the USDA FoodData Central database. It provides 29.8g of protein, 49.0g of fat, and 14.7g of carbohydrates per 100g. Dietary fiber: 6.5g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Pumpkin seeds, unsalted is catalogued there as FDC ID 2707581, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Pumpkin seeds, unsalted reads as high protein, good fiber source, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below.
Nutritional Value at a Glance
Pumpkin seeds, unsalted is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.
At 23% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (45% DV).
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
574 kcal = 29% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
Where Pumpkin seeds, unsalted ranks on protein
Its 29.8g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Pumpkin seeds, unsalted vs every USDA reference food
USDA reference (whole) foods with a protein value
30 Top 4% higher than 96% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 14.7 G | 5% |
| Energy | 574 KCAL | |
| Fiber, total dietary | 6.5 G | 23% |
| Protein | 29.8 G | 60% |
| Total Sugars | 1.3 G | |
| Total lipid (fat) | 49.0 G | 63% |
| Alcohol, ethyl | 0.00 G | |
| Caffeine | 0 MG | |
| Theobromine | 0 MG | |
| Water | 2.0 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 63 MG | |
| Folate, DFE | 57.0 UG | |
| Folate, food | 57.0 UG | |
| Folate, total | 57.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 4 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 2 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 4.5 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 52 MG | 4% |
| Iron, Fe | 8 MG | 45% |
| Potassium, K | 788 MG | 17% |
| Sodium, Na | 18 MG | 1% |
| Carotene, alpha | 1.0 UG | |
| Carotene, beta | 5.0 UG | |
| Copper, Cu | 1 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 550 MG | |
| Phosphorus, P | 1174 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 9.4 UG | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 8 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 8.5 G | 43% |
| Fatty acids, total monounsaturated | 15.7 G | |
| Fatty acids, total polyunsaturated | 19.9 G | |
| MUFA 16:1 | 0.04 G | |
| MUFA 18:1 | 15.6 G | |
| MUFA 20:1 | 0.05 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 19.6 G | |
| PUFA 18:3 | 0.11 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.12 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.01 G | |
| SFA 14:0 | 0.06 G | |
| SFA 16:0 | 5.2 G | |
| SFA 18:0 | 2.9 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.01 G | |
| SFA 8:0 | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 30.0 UG |
Key takeaways
- Pumpkin seeds, unsalted delivers 29.8g of protein per 100g, more than 96% of USDA whole foods. See the protein ranking
- It carries 574 calories per 100g.
- Its standout micronutrient is iron, fe, at 45% of the Daily Value per 100g.
- Based on its per-100g profile, it fits high protein, good fiber source, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cashews, NFS
Cashews, unroasted
Peanuts, honey roasted
Pumpkin seeds, NFS
Sunflower seeds, plain, salted
Pistachio nuts, NFS
→ Compare Pumpkin seeds, unsalted side-by-side with Cashews and Cashews
Similar Protein Content
Other foods in the same category closest to 29.8g protein per 100g, useful for protein-matched substitutions.
Frequently Asked Questions
How many calories are in Pumpkin seeds, unsalted? ▼
What are the macros in Pumpkin seeds, unsalted? ▼
How much sodium is in Pumpkin seeds, unsalted? ▼
Is Pumpkin seeds, unsalted high in fiber? ▼
Is Pumpkin seeds, unsalted keto-friendly? ▼
Is Pumpkin seeds, unsalted good for a diet? ▼
What vitamins and minerals are in Pumpkin seeds, unsalted? ▼
How does Pumpkin seeds, unsalted compare to other foods? ▼
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 2707581) — USDA Survey database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.