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Raw pumpkin seeds Calories
Rich source of magnesium, phosphorus, zinc, and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Raw pumpkin seeds (20 g) has 112 calories. That works out to 559 calories per 100 g. It contains 2.1 g of carbs, 6 g of protein, 9.8 g of fat and 1.2 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw pumpkin seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
112
KCAL / 20G
Carbs
2.1g
· 1% DV
Protein
6g
· 12% DV
Fat
9.8g
· 13% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 20% · Fat 73%
Raw pumpkin seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.73 g | 9% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 6 g | 12% |
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.
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How Many Calories in 1 Tablespoon of Raw pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 teaspoon (small) | 5 g | 28 kcal |
| 2 tablespoon (medium) | 20 g | 112 kcal |
| 1 ounce (medium) | 28.4 g | 158 kcal |
| 1 serving (small) | 30 g | 168 kcal |
| 0.25 cup (quarter) | 32 g | 179 kcal |
| 1 serving (medium) | 40 g | 224 kcal |
| ½ cup (half) | 64 g | 358 kcal |
| 100 g | 100 g | 559 kcal |
| 1 pack (large) | 100 g | 559 kcal |
| 1 cup (whole) | 128 g | 716 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Raw pumpkin seeds
How do you eat raw pumpkin seeds?
Raw pumpkin seeds can be eaten as they are or sprinkled over salads, oatmeal, soups, and yogurt. If you have whole seeds with tough shells, chew them thoroughly or remove the shells; hulled kernels are ready to eat.
Are raw pumpkin seeds the same as pepitas?
Not always. Pepitas usually means the green, hulled kernel, while raw pumpkin seeds may refer to either hulled kernels or seeds still in their shells. Check whether the product is shelled before using it in a recipe.
Can you roast raw pumpkin seeds at home?
Yes. Spread raw pumpkin seeds in a single layer on a tray or stir them in a dry pan, checking often so they do not burn. They are ready when fragrant and lightly browned; add salt or spices after roasting if desired.
Do raw pumpkin seeds need to be soaked before eating?
No, raw pumpkin seeds do not need soaking and can be eaten straight from the package. Soaking is optional if you prefer a softer texture; drain them well and use them promptly rather than leaving damp seeds at room temperature.
Should you wash raw pumpkin seeds before eating them?
Packaged raw pumpkin seeds generally do not need washing. If you have scooped them from a fresh pumpkin, rinse away the pulp and fibers, then dry them thoroughly before storing or roasting to limit moisture-related spoilage.
How should you store raw pumpkin seeds?
Keep raw pumpkin seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn rancid, so refrigerate them for longer storage or freeze them if you will not use them soon.
How can you tell if raw pumpkin seeds have gone bad?
Raw pumpkin seeds that smell like stale oil, paint, or have a distinctly bitter taste are likely rancid and should be discarded. Also throw them away if you see mold or signs of moisture damage.
Can raw pumpkin seeds be sprouted?
Yes, if the raw pumpkin seeds are viable, but many commercially sold seeds will not germinate. Rinse and drain them using clean equipment, refrigerate the sprouts, and eat them promptly because sprouting requires careful food hygiene.
Can you eat raw pumpkin seeds every day?
Yes, raw pumpkin seeds can be eaten daily as part of meals or snacks. They are energy-dense, so portion them rather than eating handfuls without noticing; a 20-gram serving is a convenient amount to add to food.
Are raw pumpkin seeds good for you?
Yes, raw pumpkin seeds provide plant protein and are a rich source of magnesium, phosphorus, and zinc. They make a nutrient-rich addition to meals, but they are a food, not a treatment or cure for a health condition.
Raw pumpkin seeds Vitamins & Minerals
Vitamins
B3
1mg · 6% DV
B1
0.05mg · 4% DV
B5
0.15mg · 3% DV
Vitamin E
0.44mg · 3% DV
Minerals
Manganese
0.91mg · 40% DV
Phosphorus
247mg · 35% DV
Copper
0.27mg · 30% DV
Magnesium
118mg · 28% DV
Potassium ⭐
184mg · 5% DV
Sodium
1.4mg · 0% DV
Raw pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw pumpkin seeds
To burn the 112 calories in 2 tablespoon (medium) (20 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 Raw pumpkin seeds?
Raw pumpkin seeds are the edible seeds taken from pumpkins and eaten without roasting. They have a mild, earthy flavour and a tender bite with a slight crunch. They’re easy to add to breakfast porridge or yoghurt, sprinkle over salads and soups, or fold into homemade bread and granola. In many places, roasted seeds are the more familiar snack, but raw ones work well by themselves or mixed with dried fruit.
They provide plant protein as well as magnesium, phosphorus and zinc; 100 g contains 30.23 g of protein. They’re also energy-dense, so a small handful is often enough as a topping or snack. Choose unsalted seeds if you want more control over the flavour, and pair them with fruit or yoghurt for a simple snack.
How Nutritious Is Raw pumpkin seeds?
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
High
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 Raw pumpkin seeds 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 Raw pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Raw pumpkin seeds 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
Raw pumpkin seeds Fat Profile
SATURATED
1.73g
MONOUNSATURATED
3.25g
POLYUNSATURATED
4.36g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.