Calories, protein, carbs, fat and a clear nutrition interpretation.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Food
Nutrition facts
Calories, protein, carbs, fat and a clear nutrition interpretation.
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Total foods
1
items analyzed
Best choice
Pumpkin seeds
Average protein
30,2 g
per 100g
Average carbs
10,7 g
per 100g
Average fat
49,0 g
per 100g
For nutrition facts, Pumpkin seeds per 100 g delivers 30.23g protein, 605 kcal, 10.71g carbs and 49.05g fat, plus 6g fiber.
Pumpkin seeds is a strong protein source (30.23g per 100 g) — useful for satiety, recovery and lean-mass goals when portion size is controlled.
For nutrition facts, Pumpkin seeds per 100 g delivers 30.23g protein, 605 kcal, 10.71g carbs and 49.05g fat, plus 6g fiber.
Pumpkin seeds is a strong protein source (30.23g per 100 g) — useful for satiety, recovery and lean-mass goals when portion size is controlled.
Pumpkin seeds stands out for protein (30.23g per 100 g) and often fits post-workout snacks, protein-forward breakfasts or lean meal add-ons.
Editorial angle: nutrition facts.
Numbers below are per 100 g. To decide whether Pumpkin seeds fits your routine, translate to your real portion (spoon, unit, scoop) and add the rest of the day.
Use Pumpkin seeds to hit protein targets when short on time — but add vegetables or slower carbs for a more complete meal.
Food
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Pumpkin seeds | 605,0 | 30,2 | 10,7 | 49,0 | 6,0 | 5/10 |
Food
Protein
High
Carbs
Low
Fat
High
Calories
High
Summary
Decide better
For the nutrition facts angle, Pumpkin seeds offers this profile: Protein 30.23, Calories 605, Carbs 10.71.
It depends on portion, overall diet and your goal — use per 100 g numbers as a reference.
Look for foods in the same category with similar calories and macros and use NutriDecide comparison pages.
On this page, unless noted otherwise, main macros are per 100 g.
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