3 piece (medium) of Pumpkin Seed Crisp (30 g) has 131 calories. That works out to 438 calories per 100 g. It contains 14.6 g of carbs, 4 g of protein, 6.4 g of fat and 2.3 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Pumpkin Seed Crisp Nutrition Facts

Selected: 100 g

438

KCAL / 100G

Carbs

48.5g

· 18% DV

Protein

13.2g

· 26% DV

Fat

21.4g

· 27% DV

Fiber

7.8g

· 28% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 12% · Fat 44%

Pumpkin Seed Crisp Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.2mg · 26% DV

Biotin

5.5µg · 18% DV

Folate

58µg · 14% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

485mg · 69% DV

Selenium

28µg · 51% DV

How Nutritious Is Pumpkin Seed Crisp?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

50/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Pumpkin Seed Crisp Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pumpkin Seed Crisp

To burn the 438 calories in 100 g:

🚶

108min

Walking (5 km/h)

🏃

45min

Running (8 km/h)

🚴

60min

Cycling

🏊

51min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pumpkin Seed Crisp Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Pumpkin Seed Crisp Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pumpkin Seed Crisp Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pumpkin Seed Crisp Fat Profile

SATURATED

2.5g

MONOUNSATURATED

7.1g

POLYUNSATURATED

9.1g

⚖️

Omega 6:3 ratio 47.8:1

Above the ideal 4:1 (47.8:1).

Compare Pumpkin Seed Crisp

🌻vs🧴

Pumpkin Seed Crisp vs Hawthorn Vinegar420 kcal more per 100 g

→🌻vs🌯

Pumpkin Seed Crisp vs Tantuni228 kcal more per 100 g

→🌻vs🌯

Pumpkin Seed Crisp vs Chicken Wrap243 kcal more per 100 g

→🌻vs🍫

Pumpkin Seed Crisp vs Protein Bar88 kcal more per 100 g

→

Foods Similar to Pumpkin Seed Crisp

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026