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Protein Snack Finder

Nuts & seeds

Island Snacks Pumpkin Seeds

Island Snacks Pumpkin Seeds: 10 g of protein and 170 calories per serving (5.9 g protein per 100 calories), with just 1 g sugar. Protein per calorie is moderate, so treat it as a filling nut and seed snack rather than a primary protein source. Every listed ingredient is plant-based, so it suits a vegan diet even without a vegan label. It fits keto targets at 2 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 28 g (28 g)

Calories
170
Protein
10 g
Total fat
14 g
Saturated fat
3 g
Total carbohydrate
2 g
Dietary fiber
0 g
Total sugars
1 g
Sodium
17 mg
Protein per 100 cal
5.9 g

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

Passes 4 of 5 checks

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

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

What's good

  • Low sugar: 1 g per serving
  • Low sodium: 17 mg per serving
  • Mostly unsaturated fats from whole nuts or seeds
  • Plant-only ingredient list (vegan by ingredients; no vegan label claim)
  • Keto-friendly by the numbers: 2 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, salt.

Nutri-Score D. NOVA processing group 3 of 4.

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

Frequently asked questions

How much protein is in Island Snacks Pumpkin Seeds?

Island Snacks Pumpkin Seeds has 10 g of protein per 28 g (28 g) serving and 170 calories, which is 5.9 g of protein per 100 calories.

Is Island Snacks Pumpkin Seeds healthy?

It passes 4 of our 5 checks (protein 10 g or more, calories under 200, sugar 5 g or less, sodium under 400 mg). It misses on fiber 3 g or more.

Is Island Snacks 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 2 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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