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Protein Snack Finder

Nuts & seeds

Bob's Red Mill Shelled Pumpkin Seeds

Bob's Red Mill Shelled Pumpkin Seeds: 9 g of protein and 150 calories per serving (6 g protein per 100 calories) and no sugar. It is a solid nut and seed snack for adding protein between meals. Every listed ingredient is plant-based, so it suits a vegan diet even without a vegan label. It fits keto targets at 1 g net carbs per serving.

  • Vegan (plant-only ingredients)
  • Keto-friendly: ≤5 g net carbs

Nutrition last checked October 15, 2026.

Where to buy

Snack Facts

Serving size 3 Tbsp (26 g)

Calories
150
Protein
9 g
Total fat
11 g
Saturated fat
2.5 g
Total carbohydrate
3 g
Dietary fiber
2 g
Total sugars
0 g
Sodium
0 mg
Protein per 100 cal
6 g

Highlighted values pass our thresholds. Per serving, from the product label and Open Food Facts. Check the package you buy; recipes change.

Passes 3 of 5 checks

How Shelled Pumpkin Seeds measures up to our five lines, per serving.

  • Protein 10 g or moreMisses
  • Calories under 200Passes
  • Sugar 5 g or lessPasses
  • Fiber 3 g or moreMisses
  • Sodium under 400 mgPasses

What's good

  • Good protein density: 6 g protein per 100 calories
  • Low sugar: 0 g per serving
  • Low sodium: 0 mg per serving
  • Minimally processed (NOVA group 1)
  • Mostly unsaturated fats from whole nuts or seeds
  • Plant-only ingredient list (vegan by ingredients; no vegan label claim)
  • Keto-friendly by the numbers: 1 g net carbs per serving
  • Shelf-stable and easy to carry

What to watch

  • Limited nutrition detail beyond the label basics

Ingredients and allergens

Pumpkin seeds.

Nutri-Score C. NOVA processing group 1 of 4.

Source record on Open Food Facts (opens in a new tab)

Frequently asked questions

How much protein is in Bob's Red Mill Shelled Pumpkin Seeds?

Bob's Red Mill Shelled Pumpkin Seeds has 9 g of protein per 3 Tbsp (26 g) serving and 150 calories, which is 6 g of protein per 100 calories.

Is Bob's Red Mill Shelled Pumpkin Seeds healthy?

It passes 3 of our 5 checks (calories under 200, sugar 5 g or less, sodium under 400 mg). It misses on protein 10 g or more, fiber 3 g or more.

Is Bob's Red Mill Shelled Pumpkin Seeds keto, vegan or gluten-free?

The label we have does not claim keto, vegan or gluten-free. It is not labelled keto, but at 1 g net carbs (carbs minus fiber) per serving it fits a keto plan by the numbers. Not labeled vegan, but every listed ingredient is plant-based. Check the package for current claims and allergens.

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