Unsalted and lightly salted pumpkin seeds
The lowest of 28 pumpkin seeds has 0 mg of sodium in a 1/4 cup; most have 0 to 230 mg. 13 are low sodium pumpkin seeds, first in the list.
Other lists: nuts and seeds
| Product | Serving | % Daily Value | Level | Nutrition | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1365 Whole Foods Market Unroasted & Unsalted Organic Pumpkin SeedsName says “unsalted” | per 1/4 cup (28 g) | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 2Bob's Red Mill Organic Premium Shelled Pepitas Pumpkin Seeds | per 3 tbsp (26 g) | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 3Ferris Coffee & Nut Co. Raw Pumpkin Seeds Deli Cups | per 30 g | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 4Great Value Pumpkin Seeds Dry Roasted Unsalted At WalmartName says “unsalted” | per 50 g | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 5Nature's Promise Raw Pumpkin Seeds | per 1/4 cup (30 g) | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 6Trader Joe's Pumpkin Seeds Unroasted & UnsaltedName says “unsalted” | per 1/4 cup (30 g) | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 7Woodstock Shelled and Unsalted Pumpkin SeedsName says “unsalted” | per 1/4 cup (30 g) | 0mg | 0% DV | Per 30 g 0 mg | Sodium free | ||||||||
| 8Valued Naturals Pumpkin Seeds, 6 Oz | per 30 g | 5mg | 0% DV | Per 30 g 5 mg | Very low sodium | ||||||||
| 9Melissa's Pumpkin Seed Snax, Chia & Flaxseed | per 6 pieces (30 g) | 30mg | 1% DV | Per 30 g 30 mg | Low sodium | ||||||||
| 10Go Raw Irganic Pumpkin Seeds | per 1 serving (30 g) | 54mg | 2% DV | Per 30 g 54 mg | Low sodium | ||||||||
| 11Shoprite Roasted & Salted Pumpkin Seeds | per 3 tbsp (28 g) | 70mg | 3% DV | Per 30 g 75 mg | Low sodium | ||||||||
| 12Premium Orchard Pepitas Roasted with Sea Salt | per 1/4 cup (30 g) | 75mg | 3% DV | Per 30 g 75 mg | Low sodium | ||||||||
| 13Trader Joe's In Shell Pumpkin Seeds | per 30 g | 75mg | 3% DV | Per 30 g 75 mg | Low sodium | ||||||||
| 14Eden Dry Roasted Organic Pumpkin Seeds | per 1/4 cup (33 g) | 100mg | 4% DV | Per 30 g 91 mg | |||||||||
| 15Southern Grove Roasted Pumpkin Seeds | per 37 g | 116mg | 5% DV | Per 30 g 94 mg | |||||||||
| 16Top Fox Snacking pumpkin seeds | per 30 g | 95mg | 4% DV | Per 30 g 95 mg | |||||||||
| 17Good Sense Shelled Pumpkin Seeds, Honey Roasted | per 1/4 cup (30 g) | 110mg | 5% DV | Per 30 g 110 mg | |||||||||
| 18Good Sense Salted Roasted Organic Pumpkin Seeds | per 1/4 cup (30 g) | 115mg | 5% DV | Per 30 g 115 mg | |||||||||
| 19Aldi Roasted Pepitas | per 28 g | 115mg | 5% DV | Per 30 g 123 mg | |||||||||
| 20Trader Joe's Pumpkin Seeds Roasted & Salted | per 1/4 cup (30 g) | 150mg | 7% DV | Per 30 g 150 mg | |||||||||
| 21David Sea Salt Pumpkin Pepitas Seeds, Keto Friendly Snack, 5 oz. Resealable Bag | per 1/4 cup (30 g) | 160mg | 7% DV | Per 30 g 160 mg | |||||||||
| 22Goodfields Pepitas Seeds, Roasted & Salted | per 1/4 cup (30 g) | 170mg | 7% DV | Per 30 g 170 mg | |||||||||
| 23Go Raw Organic Sprouted Pumpkin Seeds with Sea Salt | per 1/4 cup (28 g) | 180mg | 8% DV | Per 30 g 193 mg | |||||||||
| 24Top Fox Pop Roasted Salt & Vinegar Pumpkin Seeds, Salt; Vinegar | per 1/4 cup (30 g) | 200mg | 9% DV | Per 30 g 200 mg | |||||||||
| 25Living Intentions Activated Sprouted Salted Pumpkin Seeds | per 1/4 cup (28 g) | 230mg | 10% DV | Per 30 g 246 mg | |||||||||
| 26Southern Grove Pumpkin Seeds Roasted With Salt | per 30 g | 630mg | 27% DV | Per 30 g 630 mg | |||||||||
| 27Good Sense Roasted & Salted Pumpkin Seeds | per 1/3 cup (30 g) | 650mg | 28% DV | Per 30 g 650 mg | |||||||||
| 28Castania Pumpkin Seeds | per 28 g | 840mg | 37% DV | Per 30 g 900 mg |
No pumpkin seeds here match all of that.
% Daily Value is one serving's share of 2,300 mg, the Daily Value for sodium on US packages.
Package data: USDA FoodData Central, October 29, 2026 release, and Open Food Facts as of November 12, 2026. Sources
Are there low sodium pumpkin seeds?
Yes. 13 of the 28 pumpkin seeds here have 84 mg of sodium or less in 30 g. That is the federal line for the words “low sodium”: 140 mg in 50 g, because the rules test a food with a small serving on 50 g. They come from 12 brands; 7 of them have pumpkin seeds at 0 mg in 30 g, the lowest figure here.
The rest sit above the line: the next lowest has 91 mg in 30 g, and most pumpkin seeds have 0 to 230 mg in a serving, 0% to 10% of the Daily Value.
Low sodium pumpkin seed brands
The lowest of each brand at the low sodium level:
- 365 Whole Foods Market Unroasted & Unsalted Organic Pumpkin Seeds 0mg per 1/4 cup (28 g) · 0 mg in 30 g
- Bob's Red Mill Organic Premium Shelled Pepitas Pumpkin Seeds 0mg per 3 tbsp (26 g) · 0 mg in 30 g
- Ferris Coffee & Nut Co. Raw Pumpkin Seeds Deli Cups 0mg per 30 g · 0 mg in 30 g
- Great Value Pumpkin Seeds Dry Roasted Unsalted 0mg per 50 g · 0 mg in 30 g
- Nature's Promise Raw Pumpkin Seeds 0mg per 1/4 cup (30 g) · 0 mg in 30 g
- Trader Joe's Pumpkin Seeds Unroasted & Unsalted 0mg per 1/4 cup (30 g) · 0 mg in 30 g
- Woodstock Shelled and Unsalted Pumpkin Seeds 0mg per 1/4 cup (30 g) · 0 mg in 30 g
- Valued Naturals Pumpkin Seeds, 6 Oz 5mg per 30 g · 5 mg in 30 g
- Melissa's Pumpkin Seed Snax, Chia & Flaxseed 30mg per 6 pieces (30 g) · 30 mg in 30 g
- Go Raw Irganic Pumpkin Seeds 54mg per 1 serving (30 g) · 54 mg in 30 g
- Shoprite Roasted & Salted Pumpkin Seeds 70mg per 3 tbsp (28 g) · 75 mg in 30 g
- Premium Orchard Pepitas Roasted with Sea Salt 75mg per 1/4 cup (30 g) · 75 mg in 30 g
The next lowest brands, all above the low sodium line:
- Eden Dry Roasted Organic Pumpkin Seeds 100mg per 1/4 cup (33 g) · 91 mg in 30 g
- Southern Grove Roasted Pumpkin Seeds 116mg per 37 g · 94 mg in 30 g
- Top Fox Snacking pumpkin seeds 95mg per 30 g · 95 mg in 30 g
- Good Sense Shelled Pumpkin Seeds, Honey Roasted 110mg per 1/4 cup (30 g) · 110 mg in 30 g
- Aldi Roasted Pepitas 115mg per 28 g · 123 mg in 30 g
No salt added pumpkin seeds
26 pumpkin seeds here carry “no salt added”, “unsalted” or “low sodium” in the name. The 12 to look at first, newer packages before older ones:
- 365 Whole Foods Market Unroasted & Unsalted Organic Pumpkin Seeds 0mg per 1/4 cup (28 g) · 0 mg in 30 g
- Great Value Pumpkin Seeds Dry Roasted Unsalted 0mg per 50 g · 0 mg in 30 g
- Trader Joe's Pumpkin Seeds Unroasted & Unsalted 0mg per 1/4 cup (30 g) · 0 mg in 30 g
- Woodstock Shelled and Unsalted Pumpkin Seeds 0mg per 1/4 cup (30 g) · 0 mg in 30 g
- Eillien's Roasted / Unsalted Pepitas 0mg per 1/4 cup (30 g) · 0 mg in 30 g · older package
- Eillien's Roasted/unsalted Pepitas 0mg per 1/4 cup (30 g) · 0 mg in 30 g · older package
- First Street Roasted No Salt Pepitas 0mg per 1/4 cup (80 g) · 0 mg in 30 g · older package
- Fresh Lock Roasted Unsalted Pumpkin Seeds 0mg per 1/3 cup (37 g) · 0 mg in 30 g · older package
- Jo-Lee Food Products, Inc. Roasted Unsalted In-shell Pumpkin Seeds 0mg per 1/2 cup (50 g) · 0 mg in 30 g · older package
- Johnvince Foods In-shell Roasted Unsalted Pumpkin Seeds 0mg per 1/2 cup (50 g) · 0 mg in 30 g · older package
- Meijer Unsalted-pepitas No Shell Raw Pumpkin Seeds 0mg per 1/4 cup (30 g) · 0 mg in 30 g · older package
- Now Unsalted Raw Pumpkin Seeds 0mg per 1/4 cup (31 g) · 0 mg in 30 g · older package
“No salt added” and “unsalted” mean that no salt goes in while the food is made, on a food that is normally made with salt. Neither means no sodium: the other ingredients have sodium of their own. When the food is not sodium free, the package has to say “not a sodium free food” or “not for control of sodium in the diet” next to the Nutrition Facts.
Salt free pumpkin seeds
“Salt free” is stricter. A package may say it only when the food is sodium free, under 5 mg. 78 of the pumpkin seeds here are that low.
Low sodium pumpkin seeds at Walmart, Trader Joe's, ShopRite and other stores
The lowest of each store's own brand. 3 of them reach the low sodium level.
- Walmart: Great Value Pumpkin Seeds Dry Roasted Unsalted 0mg per 50 g · 0 mg in 30 g
- Trader Joe's Pumpkin Seeds Unroasted & Unsalted 0mg per 1/4 cup (30 g) · 0 mg in 30 g
- Shoprite Roasted & Salted Pumpkin Seeds 70mg per 3 tbsp (28 g) · 75 mg in 30 g
Questions about low sodium pumpkin seeds
What are low sodium pumpkin seeds?
Pumpkin seeds with 84 mg or less of sodium in 30 g, the amount federal labeling rules use to compare pumpkin seeds. That is 140 mg in 50 g: the rules test a food with a small serving on 50 g, and that is the line for the words “low sodium” on a package. “Very low sodium” is 21 mg or less in 30 g and “sodium free” is under 5 mg.
Are there sodium free or no sodium pumpkin seeds?
Yes. 78 of the pumpkin seeds here are sodium free: under 5 mg in 30 g and in the package's own serving. “No sodium” on a package means the same.
Are there reduced sodium pumpkin seeds?
No pumpkin seeds here carry “reduced sodium”, “less sodium” or “lower sodium” in the name. On a package those words mean at least 25 percent less sodium than the regular food it is compared with, so reduced sodium pumpkin seeds can still be above the low sodium line.
What are the nutrition facts of the lowest sodium pumpkin seeds?
0 mg sodium, 160 calories, 8 g protein and 14 g total fat in one 1/4 cup (28 g) serving of 365 Whole Foods Market Unsalted, the lowest in sodium of the pumpkin seeds here. The Nutrition button on each product in the list opens the rest of its Nutrition Facts.
How to read the numbers
Sodium in one serving, from the package's Nutrition Facts. The serving is next to it.
% Daily Value is that serving's share of 2,300 mg, the Daily Value for sodium on US packages.
In 30 g: every package on the same amount, so a small serving and a large one line up.
Level: a green tag means the number in 30 g meets a federal level: low sodium (84 mg or less, which is 140 mg in 50 g), very low sodium (21 mg or less) or sodium free (under 5 mg). The package may not print those words.
Nutrition opens the rest of one serving's Nutrition Facts and the ingredient list. More nutrition puts those numbers in the list, to order by any of them.
Filters narrow the list by store, brand, the words on the label and ingredients. An ingredient filter also leaves out products that give no ingredient list.
2024 or newer: the list opens with packages from 2024 or later. Untick the box to add older ones; some may have changed or left the shelf.
These are package numbers, not advice. How much sodium is right for you is for your doctor or dietitian to say.