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Shelled pumpkin seeds Calories
Rich in magnesium, zinc and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shelled pumpkin seeds (30 g) has 172 calories. That works out to 574 calories per 100 g. It contains 3.2 g of carbs, 9.1 g of protein, 14.7 g of fat and 1.8 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Shelled pumpkin seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
172
KCAL / 30G
Carbs
3.2g
· 1% DV
Protein
9.1g
· 18% DV
Fat
14.7g
· 19% DV
Fiber
1.8g
· 6% 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%
Shelled pumpkin seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 9.1 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 Shelled pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 172 kcal |
| 1 tablespoon (whole) | 10 g | 57 kcal |
| 2 tablespoon (whole) | 20 g | 115 kcal |
| 1 pack (mini) | 25 g | 144 kcal |
| 1 ounce (whole) | 28 g | 161 kcal |
| 0.25 cup (whole) | 32 g | 184 kcal |
| 1 serving (large) | 50 g | 287 kcal |
| ½ cup (whole) | 64 g | 367 kcal |
| 100 g | 100 g | 574 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Shelled pumpkin seeds
How do you roast shelled pumpkin seeds?
Toast shelled pumpkin seeds in a dry skillet over medium-low heat, stirring often, until fragrant and lightly golden. You can also spread them in a single layer on a baking sheet and roast them in the oven. Add salt or seasonings after toasting.
Can you eat shelled pumpkin seeds raw?
Yes, shelled pumpkin seeds can be eaten raw or roasted. Raw seeds work well in salads, yogurt, and smoothies, while roasting makes them crunchier and brings out a nutty flavor. Choose plain seeds if you want to season them yourself.
How should you store shelled pumpkin seeds?
Keep shelled pumpkin seeds in an airtight container in a cool, dry place away from sunlight and the stove. Their oils can turn rancid over time, so refrigerate them if your kitchen is warm or you plan to keep them for a while.
What is the difference between shelled pumpkin seeds and pepitas?
Pepitas are the green inner kernels of pumpkin seeds, so the term usually refers to shelled pumpkin seeds. Some pumpkin varieties produce naturally shell-less seeds, while other seeds are mechanically hulled; both are sold as pepitas.
How do you use shelled pumpkin seeds in recipes?
Add shelled pumpkin seeds to salads, granola, oatmeal, soups, or bread dough for crunch. Blend them into pesto or sprinkle them over roasted vegetables. For a crisp topping, toast the seeds separately and add them just before serving.
Do shelled pumpkin seeds need to be washed?
Packaged, ready-to-eat shelled pumpkin seeds generally do not need washing. Water adds moisture that can shorten their storage life. If you rinse loose seeds, dry them thoroughly and use them soon or toast them before storing.
How much shelled pumpkin seed is a serving?
A medium serving of shelled pumpkin seeds is about 30 grams, roughly a small handful. Measuring a portion into a bowl is useful because the seeds are easy to snack on directly from the bag.
Can you substitute shelled pumpkin seeds for sunflower seeds?
Yes, shelled pumpkin seeds can replace sunflower seeds in many salads, breads, and granola recipes. They have a firmer bite and a more earthy, nutty taste, so the flavor will change slightly even when the quantity stays the same.
Do shelled pumpkin seeds need to be soaked before eating?
No, shelled pumpkin seeds do not need to be soaked before eating. You can eat them as they are or toast them for extra crunch. Soaking makes them softer, so it is mainly useful when a recipe specifically calls for it.
How can you tell if shelled pumpkin seeds have gone bad?
Discard shelled pumpkin seeds if they smell sour, paint-like, or unusually sharp, or taste distinctly bitter. Those signs can indicate rancidity. Throw them away as well if you see mold, damp clumping, or insects.
Shelled pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Minerals
Manganese
1.36mg · 59% DV
Phosphorus
370mg · 53% DV
Copper
0.4mg · 44% DV
Magnesium
178mg · 42% DV
Potassium ⭐
243mg · 7% DV
Sodium
2.1mg · 0% DV
Shelled pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shelled pumpkin seeds
To burn the 172 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 Shelled pumpkin seeds?
Shelled pumpkin seeds are the edible kernels inside pumpkins and other squash, with their tough outer shells removed. They can be eaten by the handful or sprinkled over salads, soups, porridge and yoghurt. Their mild, earthy flavour and satisfying crunch make them an easy addition to both savoury dishes and breakfast bowls.
A brief toast in a dry pan brings out their flavour; they are also commonly used in baking, granola and trail mixes. They are rich in fats and protein, and provide magnesium and zinc, so a small handful can make a filling snack. Pair them with fruit, or scatter them over a salad or soup for extra crunch; choose unsalted seeds if you want to keep the dish’s seasoning in your hands.
How Nutritious Is Shelled pumpkin seeds?
Nutrient density
Very 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 Shelled 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 Shelled pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Shelled 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
Shelled pumpkin seeds Fat Profile
SATURATED
2.6g
MONOUNSATURATED
4.86g
POLYUNSATURATED
6.3g
Omega 6:3 ratio 155.3:1
Above the ideal 4:1 (155.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.