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Double-roasted salted pumpkin seeds Calories
High in protein, healthy fats, and magnesium; high in sodium due to salting.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Double-roasted salted pumpkin seeds (30 g) has 178 calories. That works out to 592 calories per 100 g. It contains 4 g of carbs, 8.9 g of protein, 14.9 g of fat and 2 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Double-roasted salted pumpkin seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
178
KCAL / 30G
Carbs
4g
· 1% DV
Protein
8.9g
· 18% DV
Fat
14.9g
· 19% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 19% · Fat 72%
Double-roasted salted pumpkin seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 8.9 g | 18% |
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 Serving of Double-roasted salted pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 178 kcal |
| 1 piece (whole) | 1 g | 6 kcal |
| 1 tablespoon (whole) | 10 g | 59 kcal |
| 2 tablespoon (whole) | 20 g | 118 kcal |
| 1 pack (small) | 40 g | 237 kcal |
| 1 serving (large) | 50 g | 296 kcal |
| 1 cup (whole) | 64 g | 379 kcal |
| 1 pack (medium) | 80 g | 474 kcal |
| 100 g | 100 g | 592 kcal |
Calculated from 592 calories per 100 g.
Frequently Asked Questions About Double-roasted salted pumpkin seeds
Are double-roasted salted pumpkin seeds good for you?
Yes, they provide protein, unsaturated fats and magnesium, but the added salt makes their sodium content high. They can fit as a snack; choose an unsalted version if you need to limit sodium.
Can you eat the shells of double-roasted salted pumpkin seeds?
If the seeds are sold in their shells, most people eat the inner kernel and discard the tough hull. Swallowing a lot of hull can be uncomfortable; if the product is shelled, the whole seed is edible.
How are double-roasted salted pumpkin seeds made?
They are processed by salting and roasting pumpkin seeds, with the extra roast adding a deeper, crunchier flavor. At home, toss seeds with salt and roast them; a second brief roast can intensify the color and aroma.
How should you store double-roasted salted pumpkin seeds?
Keep double-roasted salted pumpkin seeds in an airtight container in a cool, dry place. Exposure to moisture softens them, while heat, air and light can make their oils turn stale. Seal the package promptly after opening.
Are double-roasted salted pumpkin seeds high in sodium?
Yes, salt is added during preparation, so these seeds can contribute a substantial amount of sodium. If you are watching your salt intake, choose unsalted pumpkin seeds rather than trying to rinse the seasoning off.
How many double-roasted salted pumpkin seeds should you eat in a day?
A typical serving is about 30 grams, which makes a practical snack portion. Measure it into a small bowl instead of eating from the bag, since the combination of salt and concentrated energy makes portions easy to exceed.
Do double-roasted salted pumpkin seeds cause weight gain?
They do not cause weight gain on their own, but their energy-dense kernels can add up when eaten in large amounts. Keep the portion modest, especially if you snack on them frequently or alongside other foods.
Can dogs eat double-roasted salted pumpkin seeds?
It is better not to give dogs double-roasted salted pumpkin seeds. The added salt is unsuitable for them, and hard shells can be difficult to chew; choose a dog-appropriate treat instead.
Why do double-roasted salted pumpkin seeds taste bitter?
A bitter or stale taste can mean the seeds’ oils have deteriorated after exposure to air, heat or light. Store them sealed and cool, and discard them if the flavor or smell has noticeably changed.
What is the difference between double-roasted salted pumpkin seeds and pepitas?
Pepitas are the green, hulled pumpkin seed kernels, while double-roasted salted pumpkin seeds may be sold with their shells on. The double-roasted version is also seasoned and cooked, giving it a crunchier, saltier flavor.
Double-roasted salted pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.47mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Minerals
Manganese
1.32mg · 57% DV
Phosphorus
354mg · 51% DV
Copper
0.41mg · 46% DV
Magnesium
161mg · 38% DV
Sodium
234mg · 10% DV
Potassium ⭐
237mg · 7% DV
Double-roasted salted pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Double-roasted salted pumpkin seeds
To burn the 178 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 Double-roasted salted pumpkin seeds?
Double-roasted salted pumpkin seeds are pumpkin seeds roasted twice with salt, giving them a deep, toasty flavour and a crisp bite. They’re enjoyed as a snack in many places, eaten by the handful or set out for sharing; shelled seeds can also be scattered over salads, soups or porridge for extra crunch.
They’re rich in protein and fats and provide magnesium, while the added salt makes them relatively high in sodium. A 30 g handful is a practical portion if you want a savoury snack without eating a large amount. Pair them with fresh fruit or unsalted nuts for a more balanced mix.
How Nutritious Is Double-roasted salted 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 Double-roasted salted pumpkin seeds Processed?
NOVA 3
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 Double-roasted salted pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Double-roasted salted 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
Double-roasted salted pumpkin seeds Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.86g
POLYUNSATURATED
6.24g
Omega 6:3 ratio 153:1
Above the ideal 4:1 (153:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.