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Raw pumpkin seeds Calories
Rich source of magnesium, phosphorus, zinc, and plant protein
CALORIES
GI
POTASSIUM
FIBER
Raw pumpkin seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Raw pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Vitamin E
2.18mg · 15% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Raw pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
8.66g
MONOUNSATURATED
16.24g
POLYUNSATURATED
21.8g
Omega 6:3 ratio 172.5:1
Above the ideal 4:1 (172.5:1).
Foods Similar to Raw pumpkin seeds
Raw pumpkin seeds — Frequently Asked Questions
How many calories are in raw pumpkin seeds?
Raw pumpkin seeds provide 559 calories per 100 g. They are energy-dense, so portion size can make a meaningful difference.
Are raw pumpkin seeds high in protein?
Raw pumpkin seeds contain 30.23 g of protein per 100 g. This makes them a notable plant-based protein option.
Are raw pumpkin seeds keto-friendly?
Yes, raw pumpkin seeds are compatible with a keto diet. They contain 10.71 g of carbohydrates per 100 g and have a glycemic index of 10.
What is the glycemic index of raw pumpkin seeds?
Raw pumpkin seeds have a glycemic index of 10. This places them in the low-glycemic-index range.
How many carbs do raw pumpkin seeds have?
Raw pumpkin seeds contain 10.71 g of carbohydrates per 100 g. Their fat content, at 49.05 g per 100 g, is substantially higher than their carbohydrate content.
Do raw pumpkin seeds contain fiber?
Yes. Raw pumpkin seeds provide 6 g of fiber per 100 g, contributing to total dietary fiber intake.
Can vegans eat raw pumpkin seeds?
Yes, raw pumpkin seeds are suitable for vegan and vegetarian diets. They are also compatible with Paleo, Mediterranean, flexitarian, gluten-free, and Sattvik eating patterns.
Are raw pumpkin seeds high in fat?
Yes, raw pumpkin seeds contain 49.05 g of fat per 100 g. They are therefore a high-fat, calorie-dense seed.
Do raw pumpkin seeds help keep you full?
Raw pumpkin seeds provide 30.23 g of protein, 49.05 g of fat, and 6 g of fiber per 100 g. These nutrients can contribute to a more filling meal or snack.
Are raw pumpkin seeds processed?
Raw pumpkin seeds are classified as minimally processed. Their raw form is suitable for people looking for foods with minimal processing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.