Why does Pumpkin seed have a Nutri-Score of C, and which nutrients are responsible for this rating?

The C grade stems from the high points assigned to its fat content (33.4 g), saturated fat (6.2 g) and salt (0.89 g), which outweigh the low points for sugar and the absence of fruit, vegetables or fiber; this combination lowers the overall score.

How does the high fat and saturated fat content of pumpkin seeds affect a heart‑healthy or ketogenic diet?

For a ketogenic diet the high fat and very low carbohydrate profile makes pumpkin seeds a convenient snack, but for a heart‑healthy diet the saturated fat should be limited, so modest portion sizes are recommended.

Are pumpkin seeds safe for people with nut or seed allergies, and how do they compare to other common allergens?

Pumpkin seeds are classified as a seed allergen and can trigger reactions in individuals allergic to seeds or certain nuts; they are less likely to cause issues for those with only peanut or tree‑nut allergies, but careful label review is advised.

Alesto, Lidl • 250g

Pumpkin seed

Plant Based Foods And Beverages

Product Insights

Pumpkin seed is a plant‑based snack belonging to the Seeds dietary family. It delivers a high amount of fat (33.4 g), protein (27.2 g) and saturated fat (6.2 g) per 100 g, with moderate salt (0.89 g), very low sugar (1.3 g) and no dietary fiber, providing 433 kcal of energy. While it offers substantial plant protein and healthy fats, the elevated saturated fat and salt levels together with the lack of fiber pull its Nutri‑Score down to a C, indicating a mixed nutritional balance.

Nutrient Levels

Traffic light indicators

Fat

high

Saturated Fat

high

Sugars

low

Salt

moderate

Nutritional Values

Values per 100 g

Energy Kcal433 kcal

Fat33.4 g

Saturated Fat6.2 g

Carbohydrates1.5 g

Sugars1.3 g

Comparative Analysis

Compared with the average values for similar foods, this pumpkin seed product contains about four times more fat (33.4 g vs 8.7 g), more than double the saturated fat (6.2 g vs 2.1 g) and roughly 15 % more salt (0.89 g vs 0.79 g), while providing far less sugar (1.3 g vs 10.1 g) and considerably more protein (27.2 g vs 7.8 g) per 100 g.

Ingredients

Gali toje. an. azhal ig. de € M. L&DL Maistingumo deklaracija/ Átlagos tápértéktartalom/ Declarație nutrițională/ Хранителни стойности Energinė vertė/Energia/ Valoare energetică/Енергийна стойност Riebalai/Zsír/Grăsimi/Mазнини iš kurių sočiųjų riebalų rūgščių/ amelyből telített zsírsavak/ din care acizi graşi saturati/ от които наситени мастни киселини Angliavandeniai/Szénhidrát/Glucide/Bыrлеxидpати iš kurių cukrų/amelyből cukrok/ din care zaharuri/om които захари Baltymai/Fehérje/Proteine/белтьuи Druska/Só/Sare/Con** 0/100 g* 1592 kJ/ 385 kcal 29,7 g 5,0 g 1,6 g 1,5 g 23,1 g 0,86 g *produkto be lukšto/héjas termék fogyasztható részében (bélzetben)/raportat la miez/ продукт без обвивката **produkto su lukštu/héjas termékben/ raportat la miez şi coaja/продукт с обвивката

84%

35%

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