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Raw pumpkin seeds Calories
Rich in zinc and magnesium, healthy fats, high in protein
CALORIES
GI
POTASSIUM
FIBER
Raw pumpkin seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 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
2.2mg · 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
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Foods Similar to Raw pumpkin seeds
Raw pumpkin seeds — Frequently Asked Questions
How many calories and how much protein are in raw pumpkin seeds?
Per 100 g, raw pumpkin seeds provide 560 calories and 30 g of protein. The same amount also contains 49 g fat, 10 g carbs, and 6 g fiber.
Are raw pumpkin seeds keto-friendly and low glycemic?
Yes. They are listed as keto-compatible, and their glycemic index is 10, which indicates a low glycemic impact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.