Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Black pumpkin seeds with shell Calories
Shell-on pumpkin seed snack rich in healthy fats, fiber, and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black pumpkin seeds with shell (30 g) has 134 calories. That works out to 446 calories per 100 g. It contains 4.7 g of carbs, 5.6 g of protein, 5.8 g of fat and 5.5 g of fiber. Its 228 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Black pumpkin seeds with shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
134
KCAL / 30G
Carbs
4.7g
· 2% DV
Protein
5.6g
· 11% DV
Fat
5.8g
· 7% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 24% · Fat 56%
Black pumpkin seeds with shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.11 g | 6% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 5.5 g | 20% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Black pumpkin seeds with shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 134 kcal |
| 1 tablespoon (whole) | 10 g | 45 kcal |
| 2 tablespoon (whole) | 20 g | 89 kcal |
| 1 ounce (whole) | 28 g | 125 kcal |
| 1 piece (small) | 45 g | 201 kcal |
| 1 serving (large) | 50 g | 223 kcal |
| 1 cup (whole) | 64 g | 285 kcal |
| 1 pack (small) | 80 g | 357 kcal |
| 100 g | 100 g | 446 kcal |
Calculated from 446 calories per 100 g.
Frequently Asked Questions About Black pumpkin seeds with shell
Can you eat the shell on black pumpkin seeds with shell?
Yes, the shell on black pumpkin seeds with shell is edible, but it is firm and fibrous. Chew it thoroughly; if the texture is unpleasant or difficult to chew, crack the seed and eat the kernel instead.
Why are black pumpkin seeds with shell black?
The dark color of black pumpkin seeds with shell usually comes from the seed variety and its natural outer hull. Color alone does not mean the seeds are spoiled; discard them if they smell rancid or taste unusually bitter.
Are black pumpkin seeds with shell the same as pepitas?
No. Pepitas usually refers to the green pumpkin seed kernel without its hard outer hull, while black pumpkin seeds with shell still have that hull. They come from pumpkin seeds, but have a different texture and are eaten differently.
Can you roast black pumpkin seeds with shell without removing the shells?
Yes, roast black pumpkin seeds with shell whole. Spread them in a single layer, stir occasionally, and check often so they do not burn. Let them cool before eating, since they crisp up as they cool.
Should you wash black pumpkin seeds with shell before roasting them?
Wash black pumpkin seeds with shell only if they have visible dirt or residue. Drain and dry them thoroughly before roasting; damp seeds steam rather than crisp, and leftover moisture can affect how they keep.
Are black pumpkin seeds with shell safe to eat raw?
Yes, black pumpkin seeds with shell can be eaten raw if they are sold as ready-to-eat food and look and smell fresh. Their hull may be tougher than when roasted, so chew well or remove the shell if needed.
How many black pumpkin seeds with shell should you eat in a day?
A medium serving of black pumpkin seeds with shell is about 30 grams. Use that as a practical snack portion rather than eating straight from a large bag, especially if the seeds are salted.
Can black pumpkin seeds with shell upset your stomach?
They can cause bloating or discomfort for some people, particularly when eaten in large amounts or not chewed well. The tough, fibrous hull is the main practical reason; try a smaller portion or remove the shells.
How should you store black pumpkin seeds with shell?
Keep black pumpkin seeds with shell in an airtight container in a cool, dry place. Moisture can soften them, while exposure to air can make their fats taste stale; discard seeds with an off smell or flavor.
Can dogs eat black pumpkin seeds with shell?
Dogs should not be given salted or seasoned black pumpkin seeds with shell. The hard hull can be difficult to chew and may pose a choking concern, so avoid offering whole shell-on seeds to a dog.
Black pumpkin seeds with shell Vitamins & Minerals
Vitamins
Folate
17.4µg · 4% DV
Biotin
1.2µg · 4% DV
B2
0.03mg · 2% DV
Vitamin K
2.19µg · 2% DV
Minerals
Phosphorus
228mg · 33% DV
Magnesium
79mg · 19% DV
Copper
0.17mg · 19% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
243mg · 7% DV
Sodium
5.4mg · 0% DV
Black pumpkin seeds with shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black pumpkin seeds with shell
To burn the 134 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black pumpkin seeds with shell?
Black pumpkin seeds with shell are pumpkin seeds roasted with their dark outer shells intact. They’re a familiar snack in places where pumpkins are grown and eaten, including Turkey, where people crack the shell with their teeth and eat the kernel inside; the shell is usually discarded.
Roasting brings out a toasty, nutty flavour. The kernels are crisp, while the shells are firm, making them a hands-on snack for sharing or nibbling alongside tea. They provide fat and fibre, with 18.4 g of fibre per 100 g, so a modest handful can feel substantial. Choose unsalted or lightly salted seeds if you want to keep salt down, and pair a small portion with fresh fruit for a more varied snack.
How Nutritious Is Black pumpkin seeds with shell?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black pumpkin seeds with shell Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black pumpkin seeds with shell Contain Allergens?
No known major allergens
Which Diets Is Black pumpkin seeds with shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black pumpkin seeds with shell Fat Profile
SATURATED
1.11g
MONOUNSATURATED
1.83g
POLYUNSATURATED
2.61g
Omega 6:3 ratio 84:1
Above the ideal 4:1 (84:1).
Compare Black pumpkin seeds with shell
Foods Similar to Black pumpkin seeds with shell
Have another question about Black pumpkin seeds with shell?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.