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Roasted pumpkin seeds Calories
Rich in minerals and protein, healthy snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Roasted pumpkin seeds (28 g) has 161 calories. That works out to 574 calories per 100 g. It contains 4.1 g of carbs, 8.3 g of protein, 13.7 g of fat and 1.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted pumpkin seeds Nutrition Facts
Selected: 1 ounce (medium) · 28 g
161
KCAL / 28G
Carbs
4.1g
· 1% DV
Protein
8.3g
· 17% DV
Fat
13.7g
· 18% DV
Fiber
1.7g
· 6% 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%
Roasted pumpkin seeds nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 2.44 g | 12% |
| Trans fat | 0 g | |
| Sodium | 1.96 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 8.3 g | 17% |
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 oz of Roasted pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 161 kcal |
| 1 g | 1 g | 6 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 tablespoon (small) | 9 g | 52 kcal |
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 1 serving (medium) | 30 g | 172 kcal |
| 1 pack (medium) | 50 g | 287 kcal |
| 100 g | 100 g | 574 kcal |
| 1 cup (medium) | 100 g | 574 kcal |
| 1 cup (large) | 129 g | 740 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Roasted pumpkin seeds
Are roasted pumpkin seeds good for you?
Yes, roasted pumpkin seeds provide protein and minerals, making them a nourishing snack. Choose plain or lightly salted seeds if you want to avoid excess salt, and keep portions sensible because they are energy-dense.
Can you eat the shells of roasted pumpkin seeds?
Yes, the shells of roasted pumpkin seeds are edible and provide fiber, but they are tough and need thorough chewing. If the shells feel difficult to digest or uncomfortable to eat, crack them open and eat the kernels instead.
How do you roast pumpkin seeds at home?
To roast pumpkin seeds at home, rinse away any pulp and dry the seeds thoroughly before spreading them in a single layer on a baking tray. Roast until crisp, stirring once, and add salt or spices after roasting to control the seasoning.
What is the difference between roasted pumpkin seeds and pepitas?
Pepitas are pumpkin seed kernels with their hard outer shells removed; roasted pumpkin seeds often means the shell-on snack. Pepitas are easier to sprinkle into salads and porridge, while shell-on seeds are commonly eaten by cracking the shell.
How should you store roasted pumpkin seeds?
Store roasted pumpkin seeds in an airtight container in a cool, dry, dark place. Their natural oils can turn rancid when exposed to heat and air, so keep the container sealed and avoid leaving the seeds in direct sunlight.
Can roasted pumpkin seeds go bad?
Yes, roasted pumpkin seeds can go rancid because they contain oil. Discard them if they smell paint-like or stale, or taste bitter; if they have merely lost their crunch but still smell and taste normal, they may just be stale.
Do you need to soak pumpkin seeds before roasting them?
No, soaking pumpkin seeds is not required before roasting. Rinsing them removes clinging pumpkin pulp, and drying them well is the more important step for a crisp result; damp seeds tend to steam rather than roast evenly.
Are roasted pumpkin seeds good for weight loss?
Roasted pumpkin seeds can be a filling snack because they contain protein and fiber, but they are energy-dense and easy to overeat. Measure a small serving into a bowl instead of eating straight from a large bag.
Can dogs eat roasted pumpkin seeds?
Dogs can eat a small amount of plain, unsalted roasted pumpkin seeds, but remove the shells if they are hard to chew and crush the kernels to reduce choking risk. Avoid seeds seasoned with salt, garlic, onion, or other flavorings.
Are roasted pumpkin seeds safe to eat during pregnancy?
Yes, roasted pumpkin seeds are generally safe during pregnancy when they are fresh and properly stored. Choose a clean, well-sealed product and avoid seeds with a rancid smell or taste; follow any specific food-safety advice from your care team.
Roasted pumpkin seeds Vitamins & Minerals
Vitamins
Biotin
2.52µg · 8% DV
B3
1.26mg · 8% DV
B1
0.06mg · 5% DV
Vitamin E
0.62mg · 4% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
345mg · 49% DV
Copper
0.42mg · 47% DV
Magnesium
113mg · 27% DV
Potassium ⭐
226mg · 7% DV
Sodium
1.96mg · 0% DV
Roasted pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted pumpkin seeds
To burn the 161 calories in 1 ounce (medium) (28 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 Roasted pumpkin seeds?
Roasted pumpkin seeds are the edible seeds from pumpkins, heated until crisp and often sold either in their shells or hulled. They have a nutty, savoury flavour and a crunchy bite; crack the shell to eat the kernel, or choose hulled seeds to sprinkle over salads, soups and porridge. They’re a familiar snack in many places, enjoyed by the handful or alongside drinks, and are easy to keep on hand for a quick bite. Pumpkin seeds provide substantial protein and fat, so they’re energy-dense despite their small size. A modest portion works well as a snack, while unsalted seeds are a useful choice if you want to keep salt in check.
How Nutritious Is Roasted 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 Roasted 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 Roasted pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted pumpkin seeds Fat Profile
SATURATED
2.44g
MONOUNSATURATED
4.54g
POLYUNSATURATED
5.8g
Omega 6:3 ratio 193.3:1
Above the ideal 4:1 (193.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.