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Pumpkin seeds with shell Calories
Rich in minerals and fiber, consumed with shell
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pumpkin seeds with shell (30 g) has 134 calories. That works out to 446 calories per 100 g. It contains 5.8 g of carbs, 5.6 g of protein, 5.8 g of fat and 1.8 g of fiber. Its 369 mg of Phosphorus covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pumpkin seeds with shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
134
KCAL / 30G
Carbs
5.8g
· 2% DV
Protein
5.6g
· 11% DV
Fat
5.8g
· 7% 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 24% · Protein 23% · Fat 53%
Pumpkin seeds with shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.11 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 5.6 g | 11% |
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 Pumpkin seeds with shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 134 kcal |
| 1 piece (small) | 10 g | 45 kcal |
| 1 tablespoon (medium) | 12 g | 54 kcal |
| 1 serving (small) | 20 g | 89 kcal |
| 1 ounce (medium) | 28 g | 125 kcal |
| 1 serving (large) | 50 g | 223 kcal |
| 1 serving (extra large) | 70 g | 312 kcal |
| 100 g | 100 g | 446 kcal |
| 1 pack (jumbo) | 100 g | 446 kcal |
| 1 cup (whole) | 140 g | 624 kcal |
Calculated from 446 calories per 100 g.
Frequently Asked Questions About Pumpkin seeds with shell
Can you eat Pumpkin seeds with shell?
Yes, Pumpkin seeds with shell can be eaten whole, including the hull. The shell is fibrous and crunchy, but it is tough, so chew it thoroughly. If the texture is uncomfortable, crack each seed and eat only the kernel.
How do you roast Pumpkin seeds with shell?
Roast Pumpkin seeds with shell in a dry skillet or spread them in a single layer in the oven, stirring occasionally. Take them off the heat when lightly browned and fragrant, before the hulls scorch. Add salt sparingly if desired.
Can you eat Pumpkin seeds with shell raw?
Yes, Pumpkin seeds with shell can be eaten raw; roasting is not required. Choose clean, dry seeds. If you have just removed them from a fresh pumpkin, rinse away the pulp and dry them thoroughly before eating or storing.
How do you crack Pumpkin seeds with shell?
To crack Pumpkin seeds with shell, bite gently along the seam to split the hull, then remove the kernel inside. The hull can be hard, so do not force it if biting is uncomfortable; use your fingers or a seed cracker instead.
What is the difference between Pumpkin seeds with shell and pepitas?
Pumpkin seeds with shell still have their hard outer hull, while pepitas are the green kernels with the hull removed. You can eat the hull of Pumpkin seeds with shell, but pepitas are ready to eat without cracking.
How should you store Pumpkin seeds with shell?
Store Pumpkin seeds with shell in an airtight container in a cool, dry place away from sunlight. Moisture can encourage mold, while heat and air can make their natural oils turn rancid. Refrigerate them in a sealed container in humid conditions.
Do Pumpkin seeds with shell cause constipation?
They do not usually cause constipation; their fiber can support regular bowel movements. Eating a large amount without enough fluid may instead cause bloating or discomfort for some people. Increase your intake gradually and drink water.
Are Pumpkin seeds with shell good for you?
Yes, Pumpkin seeds with shell provide fiber and minerals, making them a filling snack. Their shells are especially noticeable in texture, so chew them well. Choose unsalted seeds if you want to avoid adding extra sodium.
Can you eat Pumpkin seeds with shell every day?
Yes, you can eat Pumpkin seeds with shell daily, but a small handful is a sensible snack portion because they are filling and high in fiber. If you choose salted seeds, account for the added salt in the rest of your diet.
Why are Pumpkin seeds with shell salted?
Pumpkin seeds with shell are often salted to add flavor, not because salt is needed to roast or preserve them. Salt may cling to the ridged hull, so choose unsalted seeds or rinse and dry them if you want less salty taste.
Pumpkin seeds with shell Vitamins & Minerals
Vitamins
B5
0.22mg · 4% DV
Folate
17.4µg · 4% DV
B1
0.05mg · 4% DV
B2
0.05mg · 4% DV
Minerals
Phosphorus
369mg · 53% DV
Copper
0.42mg · 47% DV
Manganese
0.63mg · 27% DV
Zinc
2.34mg · 21% DV
Potassium ⭐
276mg · 8% DV
Sodium
2.1mg · 0% DV
Pumpkin seeds with shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seeds with shell
To burn the 134 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 Pumpkin seeds with shell?
Pumpkin seeds with shell are the flat seeds of pumpkins, left inside their firm, pale hulls. They’re commonly roasted, sometimes salted, and enjoyed as a snack in many places, from Turkey to the Americas. The usual way to eat them is to crack the shell with your teeth and take out the seed; the hull is generally discarded, though it can be eaten if you don’t mind a tougher, more fibrous bite.
They provide plant protein, fat and fibre, making a small handful a satisfying snack. Choose an unsalted batch if you want to keep salt in check, or pair the seeds with dried fruit for a mix of savoury and sweet.
How Nutritious Is Pumpkin seeds with shell?
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
Medium
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 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
1.11g
MONOUNSATURATED
1.98g
POLYUNSATURATED
2.67g
Omega 6:3 ratio 135:1
Above the ideal 4:1 (135:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.