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Raw pumpkin seeds Calories
Rich in magnesium, zinc, protein, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Raw pumpkin seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49g
· 73%
Fiber
6g
Raw pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
Biotin
9µg · 30% DV
B1
0.27mg · 23% DV
B5
0.75mg · 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 1
Unprocessed
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
20.98g
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. The same serving contains 30.2 g of protein, 49 g of fat, and 10.7 g of carbohydrates.
Are raw pumpkin seeds keto-friendly?
Yes, raw pumpkin seeds are compatible with a keto diet. They have a glycemic index of 10 and contain 10.7 g of carbohydrates per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.