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Protein Snack Finder

Nuts & seeds

Woodstock Roasted & Salted Pumpkin Seeds

Woodstock Roasted & Salted Pumpkin Seeds: 9 g of protein and 190 calories per serving (4.7 g protein per 100 calories) and no sugar. Protein per calorie is moderate, so treat it as a filling nut and seed snack rather than a primary protein source. It fits keto targets at 0 g net carbs per serving.

  • Keto-friendly: ≤5 g net carbs

Nutrition last checked October 15, 2026.

Where to buy

Snack Facts

Serving size 1/4 cup (30 g)

Calories
190
Protein
9 g
Total fat
15 g
Saturated fat
2.5 g
Total carbohydrate
3 g
Dietary fiber
3 g
Total sugars
0 g
Sodium
230 mg
Protein per 100 cal
4.7 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 Roasted & Salted 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 morePasses
  • Sodium under 400 mgPasses

What's good

  • Low sugar: 0 g per serving
  • Mostly unsaturated fats from whole nuts or seeds
  • Keto-friendly by the numbers: 0 g net carbs per serving
  • Shelf-stable and easy to carry

What to watch

  • Low protein per calorie (4.7 g per 100 calories)

Ingredients and allergens

Shelled pumpkin seeds, organic oleic sunflower oil, 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 Woodstock Roasted & Salted Pumpkin Seeds?

Woodstock Roasted & Salted Pumpkin Seeds has 9 g of protein per 1/4 cup (30 g) serving and 190 calories, which is 4.7 g of protein per 100 calories.

Is Woodstock Roasted & Salted Pumpkin Seeds healthy?

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

Is Woodstock Roasted & Salted 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 0 g net carbs (carbs minus fiber) per serving it fits a keto plan by the numbers. Check the package for current claims and allergens.

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