True Elements Raw Pumpkin Seeds
Published · Last updated
A realistic serve of True Elements Raw Pumpkin Seeds (28 g serve (about 8 per pack)) has 157 kcal, 8.3 g protein, 4.1 g carbohydrate, 12.3 g fat, 0 g added sugar and 5 mg sodium. Per 100 g it has 561 kcal, 29.6 g protein, 14.6 g carbohydrate, 43.9 g fat, 8.6 g saturated fat, 0 g added sugar, 6.4 g fibre and 18 mg sodium.
True Elements Raw Pumpkin Seeds are plain seeds sold as a crunchy snack and topping, with nothing added. It scores CA3: middling on nutrition because protein and fibre are strong but the seeds are dense in calories, top marks on ingredients for a single-ingredient list, and a moderate risk grade from energy and saturated fat. Best eaten by the handful, not the bowl.
Ingredients, decoded
1 listed- Raw Pumpkin Seeds
½ teaspoon of sugar in every 100 g · 1.4 g total sugar, 5 g a teaspoon
Score and nutrition facts for True Elements Raw Pumpkin Seeds:
| Energy | 561.4 kcal |
|---|---|
| Protein | 29.6 g |
| Carbohydrates | 14.6 g |
| Total sugars | 1.4 g |
| Added sugars | 0 g |
| Dietary fibre | 6.4 g |
| Total fat | 43.9 g |
| Saturated fat | 8.6 g |
| Trans fat | 0 g |
| Sodium | 17.9 mg |
Think this score is wrong?
Why True Elements Raw Pumpkin Seeds scores CA3
Nutrition is a C: 29.64 g protein and 6.43 g fibre per 100 g are held back by about 561 kcal. Ingredients are an A for a single, unprocessed ingredient. Risk is a 3, driven by energy and 8.57 g saturated fat.
Adequate nutrient density
- Protein
- 29.6 g
- Fibre
- 6.4 g
- Vitamins and minerals
- None declared
- Energy
- 561 kcal
01 Nutrition density: why C
Protein is 29.64 g per 100 g and fibre is 6.43 g, so one 28 g serve gives 8.3 g protein and 1.8 g fibre. Sugar is 1.43 g per 100 g, with none added.
What holds the grade at C is energy: about 561 kcal per 100 g and 157 kcal per serve, with 43.93 g fat. No vitamins or minerals are declared on the panel, so nothing extra adds to the grade.
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. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Raw Pumpkin Seeds
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is a single ingredient, raw pumpkin seeds, with no additive, no sweetener and no fat added. That earns full marks.
No label promise is hollow here. High in Protein, High in Fibre and No Added Preservatives all agree with the numbers, so nothing costs ingredient points.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 17.9 mg
- Saturated fat
- 8.6 g
- Trans fat
- 0 g
03 Load risk: why 3
Energy is the largest part of the risk number, at about 561 kcal per 100 g. Saturated fat is next at 8.57 g per 100 g, above the 5 g high line, and a 28 g serve has 2.4 g.
Sugar is 0 g added and sodium is only 17.86 mg per 100 g, so neither adds to the risk. The grade is a 3.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High saturated fat (8.6g)
Green flags
- +Green flag: Source of protein (29.6g)
- +Green flag: High fibre (6.4g)
- +Green flag: No added sugar
Does True Elements Raw Pumpkin Seeds live up to its claims?
The protein, fibre and no-preservatives claims all hold on the label, and the list has one ingredient. The iron claim on the retailer page is not backed by the pack panel.
- On the packHolds
“High in Protein”
29.64 g per 100 g, and 8.3 g in a 28 g serve, which the pack also prints on the front.
- On the packHolds
“High in Fibre”
6.43 g per 100 g, or 1.8 g in a 28 g serve.
- On the packHolds
“No Added Preservatives”
The only ingredient is raw pumpkin seeds, so nothing is added.
- On the packHolds
“No hidden ingredients”
The list has one line, raw pumpkin seeds, and no colour, flavour or additive.
- Retail listingBe careful
“58% iron, 34% protein per half-cup”
The retailer page shows iron and protein shares for a half-cup, but the pack shows a 28 g serve and declares no iron or other minerals.
What's in True Elements Raw Pumpkin Seeds?
The list is one line: raw pumpkin seeds. Nothing is added, so the points to watch are the natural calories and saturated fat, not any additive.
1 ingredient listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
The list is one line: raw pumpkin seeds. No percentage is printed because nothing else is in the pack. The seeds provide the protein, fibre and fat on the panel, and nothing is added for taste, colour or shelf life.
Ingredients to watch
- Energy densityWorth watching
About 561 kcal per 100 g and 157 kcal in a 28 g serve, so portions add up quickly.
- Saturated fatWorth watching
8.57 g per 100 g, above the 5 g high line. A 28 g serve has 2.4 g.
- Protein and fibreFine
29.64 g protein and 6.43 g fibre per 100 g, so 8.3 g and 1.8 g in a serve.
- Single ingredientFine
Only raw pumpkin seeds, with no added sugar, no additives and no trans fat declared.
- SodiumFine
17.86 mg per 100 g, which is very little.
What it doesn’t have
- No vitamins or minerals are declared on the pack panel, though seeds are often eaten for them.
What to know about True Elements Raw Pumpkin Seeds
One ingredient, 29.6 g protein, and a lot of calories
True Elements Raw Pumpkin Seeds is a 250 g pack of one ingredient: raw pumpkin seeds. No percentage is printed because nothing else is in the list. It is bought by people who want a crunchy snack, a topping for breakfast or soup, or a seed they can grind into a powder, as the pack suggests.
What you get is real: per 100 g there are 29.64 g protein, 6.43 g fibre and 1.43 g sugar, with no added sugar and 17.86 mg sodium. What it costs is energy and fat. The same 100 g has about 561 kcal, 43.93 g fat and 8.57 g saturated fat. The pack serve is 28 g, which gives 157 kcal and 8.3 g protein.
The front says High in Protein, High in Fibre and No Added Preservatives, and the list backs all three. The retailer page adds iron and zinc claims that the pack panel does not show. CleanPlate scores it CA3.
Who should eat True Elements Raw Pumpkin Seeds?
A few times a week for most adults in a measured 28 g serve. Weight management calls for more care because 100 g is about 561 kcal.
- Most adultsA few times a week
A 28 g serve gives 8.3 g protein but also 157 kcal and 2.4 g saturated fat.
- ChildrenA few times a week
A single ingredient with no sweetener or dye, but dense in calories at 157 kcal per serve.
- Diabetes or prediabetesA few times a week
Only 1.43 g sugar per 100 g and no added sugar, with 6.43 g fibre.
- Weight managementOccasionally
About 561 kcal per 100 g, so keep to a measured 28 g.
Recipes with True Elements Raw Pumpkin Seeds
The seeds work sprinkled over breakfast or soup, or ground into a powder, as the pack suggests. A 28 g spoonful or handful adds 8.3 g protein.
Seeds over breakfast
Sprinkle a spoonful over oats, curd or fruit to add protein, since a full 28 g serve has 8.3 g.
Soup topping
Scatter a few seeds over a bowl of soup for crunch, using less than a full serve to keep calories down.
Pumpkin seed powder
Grind the seeds and stir the powder into batters, dips or curries, as the pack suggests, for 29.64 g protein per 100 g.
True Elements Raw Pumpkin Seeds: common questions
Is True Elements Raw Pumpkin Seeds healthy?
True Elements Raw Pumpkin Seeds is high in saturated fat and calories, so a few servings a week is fine.
How many calories and how much protein are in True Elements Raw Pumpkin Seeds?
Per 100 g, True Elements Raw Pumpkin Seeds has 561 kcal, 29.6 g protein, 14.6 g carbohydrate, 43.9 g fat and 8.6 g saturated fat. One serve (28 g serve (about 8 per pack)) has 157 kcal and 8.3 g protein.
What are the ingredients in True Elements Raw Pumpkin Seeds?
1 ingredient, in label order: Raw Pumpkin Seeds.
Does True Elements Raw Pumpkin Seeds live up to its claims?
5 claims checked: 4 hold, 1 needs care. "58% iron, 34% protein per half-cup" needs care: The retailer page shows iron and protein shares for a half-cup, but the pack shows a 28 g serve and declares no iron or other minerals.
Who should limit True Elements Raw Pumpkin Seeds?
Most adults: a few times a week. A 28 g serve gives 8.3 g protein but also 157 kcal and 2.4 g saturated fat. Children: a few times a week. A single ingredient with no sweetener or dye, but dense in calories at 157 kcal per serve. Diabetes or prediabetes: a few times a week. Only 1.43 g sugar per 100 g and no added sugar, with 6.43 g fibre.
How much sugar, salt and saturated fat does True Elements Raw Pumpkin Seeds have?
Per 100 g, True Elements Raw Pumpkin Seeds has 0 g added sugar, 18 mg sodium (about 0 g salt) and 8.6 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in saturated fat.
What does the CA3 score mean for True Elements Raw Pumpkin Seeds?
The first letter (C) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (3) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 29.64 g per 100 g and fibre is 6.43 g, so one 28 g serve gives 8.3 g protein and 1.8 g fibre. Sugar is 1.43 g per 100 g, with none added. Ingredients: The list is a single ingredient, raw pumpkin seeds, with no additive, no sweetener and no fat added. That earns full marks. Load risk: Energy is the largest part of the risk number, at about 561 kcal per 100 g. Saturated fat is next at 8.57 g per 100 g, above the 5 g high line, and a 28 g serve has 2.4 g.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | CA3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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