Nuts
David Pumpkin Seeds
2.25 oz
Score
- High in salt
- High in saturated fat
- No additives
Why it scores 79
David Pumpkin Seeds scores 79 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:
- minus 9 points Salt 8.4 g / 100 g: Very high in salt. Strong
- plus 4 points Fiber 21.4 g / 100 g: A good source of fiber. Strong
- plus 2 points Protein 28.6 g / 100 g: A good source of protein. Info
Capped at 79: High in salt (above the front-of-pack "high" level).
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better sunflower and pumpkin seeds
-
Organic Sprouted Pumpkin Seeds Sea Salt Go Raw · 1 lb Less salt Score 100 out of 100 , 21 points higher -
Organic Pumpkin Seeds 365 Whole Foods Market · 8 oz Less salt Score 100 out of 100 , 21 points higher -
Organic Raw Pumpkin Seeds Aurora Natural · 10 oz Less salt Score 100 out of 100 , 21 points higher -
Salted pumpkin seeds Meijer · 6 oz (170 g) Less salt Score 100 out of 100 , 21 points higher -
Sunflower Seeds Trader Joe's Less salt · Less saturated fat Score 100 out of 100 , 21 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
David Pumpkin Seeds
Nutrition per 100 g
- Salt 8.4 g / 100 g minus 9 points
- Fiber 21.4 g / 100 g plus 4 points
- Protein 28.6 g / 100 g plus 2 points
100 − 3 = 97 → capped at 79
Capped at 79. High in salt (above the front-of-pack "high" level). [3]
Nutrition per 100 g
| Energy | 536 kcal |
|---|---|
| Fat | 35.7 g |
| Saturated fat | 7.1 g |
| Trans fat | 0 g |
| Carbohydrates | 25 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fiber | 21.4 g |
| Protein | 28.6 g |
| Salt | 8.4 g |
Serving: 1 package (64 g in shell) (64 g)
Ingredients
Label text, as published
Pumpkin Seeds, Salt.
Allergens and diets
- Vegan
- Vegetarian
- Gluten-free
- Palm-oil-free
Always check the package: recipes change.
More nuts on GoodSwap
-
Unsalted Mixed Nuts Kirkland Signature · 1.13 kg High in saturated fatNo additivesSeed-oil free Score 100 out of 100 Excellent -
Organic Whole Brazil Nuts Kirkland Signature · 680 g, 1.5 lb High in saturated fatCertified organicNo additives Score 100 out of 100 Excellent -
Trail Mix Great Value · 22 oz Contains added sugarsContains seed oilsNo additives Score 60 out of 100 Good -
Maple Pecans Glazed Mix Sahale Snacks · 4 oz Ultra-processedHigh in sugarContains added sugarsContains seed oils Score 16 out of 100 Bad -
Roasted unsalted pistachios Simple Truth · 226 g No additives Score 100 out of 100 Excellent -
Trail Mix Great Value · 24 oz/680 g Ultra-processedHigh in sugarHigh in saturated fatContains added sugars Score 28 out of 100 Poor
More from David
Sources
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“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
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Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
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“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
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Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int