What Is the Nutrition Value of Pumpkin Seeds? Calories, Protein, Fibre & Essential Minerals

What is the nutrition value of pumpkin seeds?

Small but packed with nutrients, pumpkin seeds can be added to snacks, breakfast bowls, salads and everyday recipes. They are rich in protein, fats, dietary fibre and a number of minerals. The exact nutrition will depend on the seeds being raw, roasted, salted or otherwise prepared. For example, the Jewel Farmer Roasted & Salted Pumpkin Seeds label gives a clear nutrition profile per 100g – 23.29g protein and 13.20g dietary fibre. 

What are the main nutrients in pumpkin seeds?

Pumpkin seeds are a source of protein, fats, carbohydrates and dietary fibre, as well as minerals like iron and potassium. Exact amounts vary by product and preparation method. If you buy packaged pumpkin seeds, check the nutrition label so you know what you’re really getting. 

Pumpkin Seeds Nutrition Facts Per 100g

The following figures are taken from the Jewel Farmer Roasted & Salted Pumpkin Seeds product label provided for this article.

Note: These values apply to the specific roasted and salted product shown on the label. Raw pumpkin seeds and other roasted or flavoured products can have different nutrition values.

Quick Takeaway: Pumpkin Seeds Nutrition

You get protein, dietary fibre, fats and minerals from a handful of pumpkin seeds. The product label for the Jewel Farmer here shows 23.29g of protein and 13.20g of dietary fibre per 100g.

You don’t have to eat 100g in one go to enjoy pumpkin seeds. A smaller amount can be added to breakfast, salads, yoghurt, trail mixes or eaten as a snack.

You’ll want to read the product label because raw, roasted and salted pumpkin seeds don’t have to share the same nutrition profile.

What Makes Pumpkin Seeds Nutritionally Valuable?

Pumpkin seeds are often part of healthy eating plans because they pack several nutrients into one food.

They give:

• Protein
• Dietary fibre
• Fats are
• Steel
• Potassium
• Magnesium
• P Phosphorus
• Other nutrients occurring in nature

The nutrient value makes the pumpkin seeds a versatile diet. You can sprinkle them on muesli, add them to salads or use them in homemade snack mixes.

Jewel Farmer Roasted & Salted Pumpkin Seeds are ready to eat so they make a handy snack between meals.

How Much Protein Is in Pumpkin Seeds?

Protein is one of the key nutrients in pumpkin seeds.

The Jewel Farmer Roasted & Salted Pumpkin Seeds label reads:3.29g of protein per 100gProtein is needed to build and repair body tissues and is an important part of a healthy diet.

Of course, this doesn’t mean you need to eat 100g of pumpkin seeds to get the benefits. Pumpkin seeds are energy dense so a reasonable portion can do for a snack or topping.

You can combine them with other foods like:

• Muesli
• Yoghurt
• Fruit
• Salads
• Shakes
• Trail mixes (homemade)

How Much Fiber Is in Pumpkin Seeds?

Another interesting part of the nutrition profile is the dietary fiber.

The product label on which this article is based reads:

Dietary fiber: 13.20 g per 100 g

Fiber is found in plant foods and can be eaten as part of a healthy, balanced diet.

One simple way to increase variety in your diet is to add pumpkin seeds to meals.

Try to add them to:

• Breakfast bowls
• Muesli.
• Salads
• Homemade granola
• Nut mixes
• Yoghurt

It is also important to drink enough fluids if you are increasing the amount of fibre you eat and to increase the fibre gradually if your normal intake is low.

How Many Calories Are in Pumpkin Seeds?

The Jewel Farmer Roasted & Salted Pumpkin Seeds label reads:

497.12 kcal / 100 g

This makes pumpkin seeds an energy-dense food.

That’s not to say they should be avoided. It simply means the size of the portion matters, especially if you’re watching your daily calories.

A small portion can be used as a topping or snack without having to eat a lot.

When comparing products, look at calories in conjunction with protein, fibre, fat and other nutrients, rather than judging the product on calories alone.

What Types of Fat Are Found in Pumpkin Seeds?

“Pumpkin seeds are naturally high in fat.

Product label states:

Total Fat: 40.38g / 100g

Also includes:

Saturated fat: 20.04g per 100g

The amount and type of fat may vary depending on the product and preparation.

Look at the entire nutrition label, not just total fat, when comparing different pumpkin seed products.

The nutrition panel on Jewel Farmer Roasted & Salted Pumpkin Seeds tells consumers what they need to know about the product before they buy it.

What Minerals Are Found in Pumpkin Seeds?

Pumpkin seeds contain several minerals.

The product label provided for this article lists:

Minerals have different roles in the body. Iron, for example, contributes to normal oxygen transport, while potassium is an essential mineral involved in normal body functions.

Nutrition values can vary between products, so always use the package label for the exact product you are eating.

Are Pumpkin Seeds Good for Healthy Snacking?

Pumpkin seeds are also a simple snack because they require little preparation.

You can eat them:

• Lonely

• With fruits

• With yogurt.

• In trail mix

• Salads.

• with breakfast cereal

• In homemade granola.

The Jewel Farmer pumpkin seeds are roasted and salted so it can be eaten straight from the pack.

If you're watching your sodium intake, remember that salted pumpkin seeds contain added salt. Compare the sodium figure to plain or unsalted alternatives when you make your choice.

Raw vs Roasted Pumpkin Seeds: Does Nutrition Change?

The preparation method can affect the final nutrition information.

Raw and roasted pumpkin seeds can both be useful.

If you want to control how the seeds are prepared, raw seeds may be more suitable.

If convenience and crunch are your priority, roasted pumpkin seeds may be a better fit.

Jewel Farmer Roasted & Salted Pumpkin Seeds are designed as a ready-to-eat option.

Pumpkin Seeds Nutrition: What Should You Check on the Label?

Nutrition labels make it easier to compare products.

Before buying pumpkin seeds, check:

1. Serving Size

Do not confuse the per-100g value with the nutrition in one serving.

2. Calories

This tells you how much energy the product provides.

3. Protein

Useful when comparing different snack options.

4. Dietary Fibre

Check how much fibre is provided per serving.

5. Total and Saturated Fat

Look at both values instead of focusing on total fat alone.

6. Sodium

This is especially important for roasted and salted pumpkin seeds.

7. Ingredients

See whether the product contains only pumpkin seeds or additional ingredients.

The Jewel Farmer product label clearly lists pumpkin seeds and edible common salt as its ingredients.

How Should You Store Pumpkin Seeds?

Good nutrition is only useful if the product is also fresh and properly stored.

Pumpkin seeds contain natural oils, so exposure to air, moisture, heat and light can affect their taste and quality.

After opening:

• Keep them in a cool, dry place.
• Protect them from moisture.
• Keep them away from direct sunlight.
• Seal the packet properly after use.
• Use an airtight container when suitable.
• Always use a clean and dry spoon.
• Follow the storage instructions on the package.

For the Jewel Farmer Roasted & Salted Pumpkin Seeds, proper storage helps maintain the product's crunch and flavour after opening.

Pumpkin Seeds Nutrition Comparison

This table gives a quick overview of the product's nutrition profile.

Remember that nutrition facts are product-specific. Raw pumpkin seeds, roasted pumpkin seeds and salted pumpkin seeds can have different values.

Myths vs Facts About Pumpkin Seed Nutrition

Why Do People Add Pumpkin Seeds to Their Diet?

Pumpkin seeds are not a magic food. Their value comes from how they fit into your overall eating pattern.

How Does Jewel Farmer Provide Pumpkin Seeds?

Consumers purchasing packaged pumpkin seeds often want to know clearly what they are getting.

Jewel Farmer supplies roasted and salted pumpkin seeds with product information on ingredients, nutrition and storage.

Roasted and packed as a snack, ready to eat. The packaging also gives the nutrition information needed to compare calories, protein, fibre, fat and minerals.

For those who love different types of seeds, they can also check out the Pumpkin Seeds and Other Seed Products section of the Jewel Farmer Seeds collection.

Internal link opportunity: Jewel Farmer Seeds to Seeds category page.

Quick Pumpkin Seeds Nutrition Checklist

Before buying pumpkin seeds:

•  Check calories per 100 g and serving.
•  Check protein.
•  Check dietary fibre.
•  Check total and saturated fat.
•  Check sodium.
•  Read the ingredient list.
•  Check the best-before date.
•  Look for properly sealed packaging.
•  Check storage instructions
•  Choose raw or roasted based on your needs

FAQs

1. How much protein is in pumpkin seeds?

According to the Jewel Farmer product label used in this article, roasted and salted pumpkin seeds contain 23.29g protein per 100g.

2. How much fibre is in pumpkin seeds?

The product label shows 13.20g dietary fibre per 100g. The exact amount can vary between products and preparation methods.

3. Are pumpkin seeds high in calories?

Pumpkin seeds are energy-dense. The Jewel Farmer roasted and salted product shown provides 497.12 kcal per 100g. A smaller serving provides less energy.

4. Are roasted pumpkin seeds as nutritious as raw pumpkin seeds?

Raw and roasted pumpkin seeds can both provide nutrients. However, roasting and other preparation methods can affect the final nutrition profile, so check the product label.

5. Are salted pumpkin seeds healthy?

Salted pumpkin seeds can be included in a balanced diet, but they contain added salt. Check the sodium level if you are trying to limit your salt intake.

Conclusion

Pumpkin seeds provide a useful combination of protein, dietary fibre, fats and minerals. According to the product label used here, 100g of Jewel Farmer Roasted & Salted Pumpkin Seeds provides 23.29g protein and 13.20g dietary fibre, along with iron, potassium and other nutrients.

But nutrition is only one part of choosing pumpkin seeds.

When buying them, check the serving size, calories, protein, fibre, fat, sodium, ingredients and best-before date. If you choose roasted and salted pumpkin seeds, pay particular attention to the sodium level.

Jewel Farmer offers roasted and salted pumpkin seeds as a convenient snack that can also be added to breakfast bowls, salads and recipes.

You can also explore the Jewel Farmer Seeds if you want to compare pumpkin seeds with other seed options.

The best approach is simple: check the label, choose a portion that suits your diet and store the seeds properly after opening.

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• 📞 Phone: +91-9999447895 
• ✉️ Email: mailus@jewelfarmer.com 
• 📍 610, Ansal Chamber-II, Bhikaji Cama Place, New Delhi-110066, India 

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