Pumpkin Seed

Pumpkin Seed by Waitrose has 580 kcal per 100 g. One serving (25 g) is about 145 kcal.

Pumpkin Seed contains 24.4 g of protein per 100 g — about 6.1 g per 25 g serving.

Yes — 24.4 g of protein per 100 g, supplying 17% of its calories. That makes it an excellent protein source.

Yes — only 2 g of sugar per 100 g. Most of its 15.2 g of carbs come from starch and fiber rather than sugar.

It has 7.2 g of saturated fat per 100 g — 36% of the daily value, which counts as high.

Yes — just 0 mg per 100 g (0% of the daily value), which qualifies as low sodium.

It provides 6.4 g of fiber per 100 g — 23% of the daily value, making it a high-fiber food.

Nutri-Score weighs negatives (calories, sugar, saturated fat, sodium) against positives (fiber, protein) per 100 g. Points against come from calorie density (580 kcal), saturated fat (7.2 g); points in favor come from fiber (6.4 g), protein (24.4 g). Overall that places it in band C.