🌰
Pumpkin seeds with shell Calories
Rich in minerals and fiber, consumed with shell
CALORIES
GI
POTASSIUM
FIBER
Pumpkin seeds with shell Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
19.4g
· 24%
Protein
18.6g
· 23%
Fat
19.4g
· 53%
Fiber
6g
Pumpkin seeds with shell Vitamins & Minerals
Vitamins
B5
0.75mg · 15% DV
B1
0.17mg · 14% DV
Folate
58µg · 14% DV
B2
0.15mg · 12% DV
Minerals
Phosphorus
1230mg · 176% DV
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Zinc
8mg · 73% DV
Pumpkin seeds with shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pumpkin seeds with shell 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 Pumpkin seeds with shell Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seeds with shell 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
Pumpkin seeds with shell Fat Profile
SATURATED
3.7g
MONOUNSATURATED
6.6g
POLYUNSATURATED
8.9g
Omega 6:3 ratio 112.5:1
Above the ideal 4:1 (112.5:1).
Foods Similar to Pumpkin seeds with shell
Pumpkin seeds with shell — Frequently Asked Questions
How many calories are in pumpkin seeds with shell?
Pumpkin seeds with shell provide 446 calories per 100 g. The same serving contains 18.6 g of protein, 19.4 g of carbohydrates, and 19.4 g of fat.
Are pumpkin seeds with shell suitable for a keto diet?
Yes, pumpkin seeds with shell are compatible with a keto diet. They have a glycemic index of 15 and provide 6 g of fiber per 100 g.
Have another question about Pumpkin seeds with shell?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.