PoorsnackSPITZ· 0.25 CUP HULLED SEEDS OR 1/3 CUP SEASONED SEEDS IN SHELL | ABOUT
SPITZ PUMPKIN SEEDS, CRACKED PEPPER
SPITZ PUMPKIN SEEDS, CRACKED PEPPER receives a FoodScore of 40/100 (Poor), primarily due to its **very high sodium content** and classification as an ultra-processed food.
This SPITZ product scores 40/100 (Poor) on FoodScore.
It provides a notable 28.6g of protein and 7.1g of fiber per 100g serving.
A significant concern is the 2928.57mg of sodium per 100g, contributing to a large penalty.
Classified as NOVA 4, this product is ultra-processed, unlike a whole-food snack alternative.
Consider this product for occasional use, mindful of its sodium contribution to your daily intake.
Scores -1 points above the snack category average (41/100 across 2903 foods).
Fiber
7.11g
25% of Daily Value
Protein
28.61g
57% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2928.57mg
127% of Daily Value
+
What it brings to the table
Fiber (7.1g)+9
Protein (28.6g)+10
Micronutrients (Potassium, Iron)+4
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What holds it back
Saturated fat (7.1g)-8
Sodium (2928.6mg)-12
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 40
SPITZ PUMPKIN SEEDS, CRACKED PEPPER earns a FoodScore of 40 out of 100, placing it in the Poor category. This score reflects a combination of nutritional benefits and significant drawbacks. On the positive side, the product is a good source of protein, contributing 28.6g per 100g, and fiber, with 7.1g, both of which earn bonus points. It also provides meaningful amounts of potassium (785.71mg) and iron (7.5mg), adding to its micronutrient score. However, several factors significantly penalize its score. The most substantial penalty comes from its extremely high sodium content of 2928.57mg per 100g, which is a major concern for daily intake. It also contains 7.14g of saturated fat, contributing a penalty. Furthermore, its classification as a NOVA 4 ultra-processed food incurs a significant penalty, reflecting the presence of ingredients like maltodextrin, yeast extract, and natural flavor. Compared to a whole-food snack alternative, this SPITZ product contains a much higher sodium load and includes more processing aids.
Health benefits
What the nutrients in spitz pumpkin seeds, cracked pepper actually do for you, grounded in established dietary science.
Good Source of Plant-Based Protein
This product offers a substantial 28.61g of protein per 100g, which can contribute to satiety and muscle maintenance. Pumpkin seeds are a complete plant protein source, meaning they contain all nine essential amino acids. Including this product in moderation can help individuals meet their daily protein needs, especially for those following vegetarian or vegan diets, or looking to diversify their protein sources beyond animal products.
Provides Dietary Fiber
With 7.11g of fiber per 100g, SPITZ PUMPKIN SEEDS, CRACKED PEPPER can help increase your daily fiber intake. Dietary fiber is important for digestive health, promoting regular bowel movements and contributing to a feeling of fullness. Incorporating fiber-rich snacks can be a strategy to support overall gut function and manage appetite throughout the day, though portion control is key given the sodium content.
Source of Iron and Potassium
This product provides 7.5mg of iron (42% DV) and 785.71mg of potassium (17% DV) per 100g. Iron is crucial for oxygen transport in the blood and energy metabolism, while potassium plays a vital role in maintaining fluid balance and blood pressure. While these micronutrients are beneficial, the high sodium content of this product means it should not be relied upon as a primary source for these nutrients, especially for individuals monitoring blood pressure.
SPITZ PUMPKIN SEEDS, CRACKED PEPPER receives a FoodScore of 40/100 (Poor), primarily due to its very high sodium content and classification as an ultra-processed food.
How to eat it
SPITZ PUMPKIN SEEDS, CRACKED PEPPER is typically consumed as a standalone snack, often directly from the bag. A common portion might be a quarter to a third of a cup, but it's easy to overconsume due to their savory flavor. They are often enjoyed during leisure activities or as a quick energy boost.
To manage sodium intake, consider portioning out a small serving (e.g., 1/4 cup) rather than eating directly from the bag.
Pair with unsalted fruits or vegetables to create a more balanced snack that provides additional fiber and micronutrients without extra sodium.
Use sparingly as a flavorful topping for salads or roasted vegetables, rather than as a primary snack, to add texture and a savory note.
Things to keep in mind
The primary caution for SPITZ PUMPKIN SEEDS, CRACKED PEPPER is its very high sodium content. With 2928.57mg per 100g, consuming even a moderate portion can contribute significantly to daily sodium intake, which is a concern for individuals managing blood pressure or at risk for cardiovascular disease. The product also contains maltodextrin, a common food additive that can impact blood sugar levels, though the overall carbohydrate content from the pumpkin seeds is also a factor. While generally safe, individuals with specific sensitivities to ingredients like yeast extract or natural flavor should review the label. There are no common allergens declared on the label for this specific product beyond the pumpkin seeds themselves.
Is SPITZ PUMPKIN SEEDS, CRACKED PEPPER a healthy snack?
This product scores 40/100 (Poor) on FoodScore. While it offers good amounts of protein and fiber, its very high sodium content and classification as an ultra-processed food limit its overall healthfulness. It's best considered an occasional snack rather than a daily staple.
How does SPITZ PUMPKIN SEEDS, CRACKED PEPPER compare to other pumpkin seed brands?
Compared to plain, unsalted pumpkin seeds (like those from Trader Joe's or Whole Foods Market), SPITZ PUMPKIN SEEDS, CRACKED PEPPER has significantly higher sodium due to added salt and seasonings. While it offers similar protein and fiber, the processing and sodium load make it a less optimal choice for regular consumption than its unseasoned counterparts.
What is maltodextrin, and why is it in this product?
Maltodextrin is a carbohydrate derived from corn that acts as a thickener, filler, or preservative. In SPITZ PUMPKIN SEEDS, CRACKED PEPPER, it likely contributes to the seasoning blend, helping to carry flavors and create texture. While generally recognized as safe, it can have a high glycemic index, potentially impacting blood sugar.
What is a reasonable portion size for these pumpkin seeds?
The declared serving size is 0.25 cup hulled seeds or 1/3 cup seasoned seeds in shell. Given the high sodium content, sticking to this portion size is important to avoid excessive sodium intake. For a healthier snack, consider pairing a small portion with a low-sodium food like fresh fruit.
Can I eat these pumpkin seeds if I am on a low-sodium diet?
No, this product is not suitable for a low-sodium diet. With 2928.57mg of sodium per 100g, even a small serving would contribute a substantial amount of sodium, making it difficult to stay within recommended daily limits for sodium restriction. Opt for unsalted pumpkin seeds instead.