Organic BoxNuts & Trail Mixes#7 of 13 in categoryRating 3.7/5

Organic Box Pumpkin Seeds

Red flags

  • Red flag: High saturated fat (8.7g)

Green flags

  • Green flag: High protein (24.5g per 100g)
  • Green flag: Source of fibre
  • Green flag: Low sodium

Ingredients, decoded

1 listed
  • Pumpkin Seeds
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

LPack claim not backed upHigh saturated fatHigh calories (over 400 kcal per 100 g)Nutrition per 100 g
CNutritionAIngredients3Risk
Energy541 kcal
Protein24.5 g
Carbohydrates17.8 g
Total sugars0 g
Dietary fibre3.9 g
Total fat45.9 g
Saturated fat8.7 g
Trans fat0 g
Cholesterol0 mg
Sodium0 mg
Calcium43 mg
Iron15 mg
Potassium807 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Plain pumpkin seeds, but the iron figure looks too high

Organic Box Pumpkin Seeds lists one ingredient, pumpkin seeds. The pack is 250 g and the panel is printed per 100 g.

CleanPlate scores it [L]CA3. The C for nutrition is middling: 24.5 g protein and 3.9 g fibre per 100 g. The declared iron figure is not credited because the ingredients cannot supply it. The A for ingredients reflects whole or lightly processed ingredients (led by pumpkin seeds), and almost no additives. The [L] marks a declared value that the ingredients cannot support. The 3 for risk comes mainly from calories (541 kcal per 100 g) and saturated fat (8.7 g per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • On the pack

    “15 mg iron per 100 g”

    Misleading

    Pumpkin seeds supply about 8.8 mg per 100 g; the printed 15 mg is not credited, and counting it would have raised the nutrition grade.

  • On the pack

    “Source of Vitamins & Minerals”

    Partly true

    The panel prints minerals (calcium, iron, magnesium, potassium) but no vitamin line.

  • On the pack

    “THIS PRODUCT IS NOT CERTIFIED ORGANIC.”

    Holds

    The pack says Organic is only part of the brand name and that it is not certified under NPOP or PGS-India.

  • On the pack

    “Boost Immunity & Digestion”

    Be careful

    The pack gives no study or nutrient figure for either effect.

How CA3 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
C

Adequate nutrient density

Protein
24.5 g
Fibre
3.9 g
Vitamins and minerals
Calcium, Iron, Potassium
Energy
541 kcal

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Pumpkin Seeds
Sweeteners
None added
Additives
0
Flagged
None

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
3

Moderate risk

Total sugar
0 g
Sodium
0 mg
Saturated fat
8.7 g
Trans fat
0 g

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.

A closer look

Does the label add up?

Pumpkin seeds, a single ingredient.

Per 100 g: 541 kcal, 45.9 g fat of which 8.7 g saturated, 0 g sugar, 3.9 g fibre, 24.5 g protein, 0 mg sodium. The panel prints no added-sugar line, which costs 2 label points, and the iron figure costs 2 more. Calcium (43 mg), magnesium (535 mg) and potassium (807 mg) are printed; only calcium and iron count in the nutrition grade, and calcium is under the source line.

Ingredients to watch

  • Iron figureConcern

    15 mg per 100 g is about 1.7 times what pumpkin seeds supply, so it is not credited.

  • CaloriesConcern

    541 kcal per 100 g, nearly twice the 275 kcal density line.

  • Saturated fatWorth watching

    8.7 g per 100 g, mostly the seeds' own fat.

  • ProteinFine

    24.5 g per 100 g.

Common misconceptions

Myth: "A handful of seeds is a free snack"

At 541 kcal per 100 g, a 20 g handful is about 108 kcal.

Myth: "Pumpkin seeds are all protein"

Protein is 24.5 g per 100 g; fat is 45.9 g, nearly twice as much.

How often, and how

  • Healthy adultsA small handful most days
  • ChildrenA small handful most days
  • Diabetes or prediabetesA small handful, watch the portion

Smarter ways to eat it

Sprinkle a spoon

Two tablespoons (about 20 g) over curd or salad adds about 108 kcal.

Keep it airtight

Store it in an airtight container, as the pack says, so the seeds stay fresh.

Common questions

Is Organic Box Pumpkin Seeds healthy?

Organic Box Pumpkin Seeds scores CA3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. The main concerns are: High saturated fat (8.7g). On the plus side: High protein (24.5g per 100g); Source of fibre; Low sodium.

What does the CA3 score mean?

The first letter (C) grades nutritional value: adequate nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.

Last reviewed October 15, 2026. Scored with the CleanPlate method from the published label.

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