SPITZ SEASONED PUMPKIN SEEDS receives a FoodScore of 34/100 (Poor), primarily driven by its **high sodium content** and classification as an **ultra-processed snack**.
FoodScore: 34/100 (Poor) due to high sodium and ultra-processing.
Contains 28.6g protein and 14.29g fiber per 100g, contributing positively to its score.
A single serving provides 3289.29mg of sodium, a significant amount for a snack.
Classified as NOVA 4, indicating it is an ultra-processed food product.
Consider this product for occasional use, mindful of its sodium and fat content.
Scores -7 points above the snack category average (41/100 across 2903 foods).
Fiber
14.29g
51% of Daily Value
Protein
28.61g
57% of Daily Value
Added sugar
2.5g
5% of Daily Value
Sodium
3289.29mg
143% of Daily Value
+
What it brings to the table
Fiber (14.3g)+12
Protein (28.6g)+10
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (10.7g)-15
Sodium (3289.3mg)-12
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 34
SPITZ SEASONED PUMPKIN SEEDS achieves a FoodScore of 34 out of 100, placing it in the 'Poor' category. This score reflects a balance of some beneficial nutrients alongside significant nutritional drawbacks. On the positive side, the product is a notable source of protein, providing 28.61g per 100g, and fiber, with 14.29g per 100g. These components contribute positively to satiety and digestive health. Additionally, it offers 6.43mg of iron, meeting 36% of the Daily Value. However, several factors significantly penalize its score. The most impactful is the high sodium content, at 3289.29mg per 100g, which is a substantial amount for a snack and contributes to a -12 penalty. The product also contains 10.71g of saturated fat, leading to a -15 penalty. Furthermore, its classification as a NOVA 4ultra-processed food incurs a -10 penalty, reflecting the extensive processing and the presence of ingredients like monosodium glutamate and natural flavor. Compared to a whole-food snack alternative like plain pumpkin seeds, SPITZ SEASONED PUMPKIN SEEDS has added salt, sugar, and various processing aids that detract from its overall nutritional quality.
Health benefits
What the nutrients in spitz seasoned pumpkin seeds actually do for you, grounded in established dietary science.
Good Source of Plant-Based Protein
SPITZ SEASONED PUMPKIN SEEDS provides 28.61g of protein per 100g, making it a significant source of plant-based protein. Protein is essential for muscle repair, growth, and overall body function. Including protein-rich snacks can help promote satiety and manage hunger throughout the day, which can be beneficial for weight management and stable energy levels. This product can contribute to meeting daily protein needs, especially for individuals following vegetarian or vegan diets.
Rich in Dietary Fiber
With 14.29g of fiber per 100g, this product is an excellent source of dietary fiber. Fiber is crucial for digestive health, helping to regulate bowel movements and prevent constipation. It also plays a role in blood sugar control by slowing down the absorption of sugars, and can contribute to feelings of fullness. Incorporating fiber-rich foods into the diet is a key recommendation for overall well-being, and this snack can help increase daily fiber intake.
Provides Essential Iron
SPITZ SEASONED PUMPKIN SEEDS offers 6.43mg of iron per 100g, which is 36% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. Adequate iron intake is important to prevent iron deficiency anemia, which can lead to fatigue and weakness. While not the sole source, this product can contribute to your daily iron requirements, particularly for those who may struggle to get enough from other dietary sources.
SPITZ SEASONED PUMPKIN SEEDS receives a FoodScore of 34/100 (Poor), primarily driven by its high sodium content and classification as an ultra-processed snack.
How to eat it
SPITZ SEASONED PUMPKIN SEEDS are typically consumed as a standalone snack, often directly from the bag. They are popular for their savory flavor and satisfying crunch. Common pitfalls include overconsumption due to their palatability and high calorie density, and not being mindful of the high sodium content.
To manage sodium intake, consider pairing a small portion of these seeds with unsalted nuts or plain fruit to dilute the overall sodium per serving.
Use SPITZ SEASONED PUMPKIN SEEDS as a flavorful topping for salads or roasted vegetables, rather than eating a large portion as a standalone snack.
Be mindful of portion sizes; a small handful can satisfy a craving without contributing excessive sodium or calories. Measure out a serving to avoid overeating.
For a more balanced snack, combine with a source of fresh produce, like an apple or a few carrot sticks, to add additional vitamins and fiber.
Things to keep in mind
Individuals monitoring their sodium intake should be particularly cautious with SPITZ SEASONED PUMPKIN SEEDS due to its very high sodium content of 3289.29mg per 100g. This amount can quickly contribute to or exceed daily recommended limits, especially for those with hypertension or other cardiovascular concerns. The product also contains monosodium glutamate (MSG), which some individuals report sensitivity to, experiencing symptoms such as headaches or flushing, though scientific evidence on widespread sensitivity is mixed. The presence of added sugar and dextrose means this product is not sugar-free, which is relevant for individuals managing blood sugar levels. As a processed snack, it may not be suitable for those seeking only whole, unprocessed foods.
SPITZ SEASONED PUMPKIN SEEDS receives a FoodScore of 34/100 (Poor). While it offers good amounts of protein and fiber, its high sodium content and classification as an ultra-processed food significantly detract from its overall nutritional quality. It is best consumed in moderation as an occasional snack.
How does SPITZ SEASONED PUMPKIN SEEDS compare to other snacks?
Compared to plain, unsalted pumpkin seeds, SPITZ SEASONED PUMPKIN SEEDS has significantly higher sodium and added sugar due to its seasoning. When compared to other seasoned snack nuts or seeds like David's Sunflower Seeds, the nutritional profile can vary, but many seasoned varieties will share similar concerns regarding added sodium and processing.
What is monosodium glutamate (MSG) in this product?
Monosodium glutamate (MSG) is a flavor enhancer used in SPITZ SEASONED PUMPKIN SEEDS. It is generally recognized as safe by regulatory bodies. Some individuals report sensitivity to MSG, but for most people, it can be consumed without adverse effects as part of a balanced diet.
What is a reasonable portion size for these pumpkin seeds?
The declared serving size is 1 ounce. Given the high calorie and sodium content, sticking to this portion size is advisable. For context, 1 ounce (approximately 28g) would contain about 920mg of sodium and 180 calories. This helps manage intake of both energy and sodium.
Can I eat SPITZ SEASONED PUMPKIN SEEDS every day?
Due to its high sodium and saturated fat content, consuming SPITZ SEASONED PUMPKIN SEEDS daily may contribute to exceeding recommended daily limits for these nutrients. It is more appropriately viewed as an occasional snack rather than a dietary staple. Prioritizing whole, unprocessed foods for daily intake is generally recommended.