Trader Joe's Pumpkin Spiced Pumpkin Seeds nutrition facts
Per ¼ cup · 30 g
of a 2,000 cal day
- Protein5g13% of calories
- Carbs13g34% of calories
- Fat9g53% of calories
- ✓ Low sodium
At a glance
One serving of Trader Joe's Pumpkin Spiced Pumpkin Seeds (¼ cup, 30 g) has 150 calories, with 5 g of protein, 13 g of carbohydrates and 9 g of fat. Most of its energy comes from fat (53% of calories). It is high in iron (20% DV).
High in
20%+ of the daily value
- Iron20%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for ¼ cup (30 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 10 mg | 1% |
| Iron | 2 mg | 20% |
| Potassium | 140 mg | 3% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 3 g | — |
| Polyunsaturated fats | 4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Trader Joe's Pumpkin Spiced Pumpkin Seeds500
- Premium Orchard Pumpkin Seeds, Roasted & Salted464
- Pumpkin seeds (whole, roasted, salted)446
- Pumpkin seeds (whole, roasted, unsalted)446
- Southern Grove Pumpkin Seeds, Roasted with Salt433
- Good Sense Pumpkin Seeds, In-Shell, Roasted & Salted433
- Robert's American Gourmet Pumpkin Seeds, Roasted & Salted420
Similar foods
285 calPumpkin seeds (whole, roasted, salted)1 cup+135 cal
285 calPumpkin seeds (whole, roasted, unsalted)1 cup+135 cal- 130 cal
Southern Grove Pumpkin Seeds, Roasted with Salt¼ cup−20 cal - 130 calPremium Orchard Pumpkin Seeds, Roasted & Salted⅓ cup whole seeds−20 cal
- 130 calGood Sense Pumpkin Seeds, In-Shell, Roasted & Salted⅓ cup−20 cal
- 126 calRobert's American Gourmet Pumpkin Seeds, Roasted & Salted1 oz−24 cal
Burning 150 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Trader Joe's Pumpkin Spiced Pumpkin Seeds?
One serving of Trader Joe's Pumpkin Spiced Pumpkin Seeds (¼ cup) has 150 calories, which works out to 500 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Are Trader Joe's Pumpkin Spiced Pumpkin Seeds high in protein?
Not especially. It has 5 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Trader Joe's Pumpkin Spiced Pumpkin Seeds keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Trader Joe's Pumpkin Spiced Pumpkin Seeds?
70 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Trader Joe's Pumpkin Spiced Pumpkin Seeds?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
