Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Roasted pumpkin seeds Calories
Rich in zinc and magnesium, contains healthy fats
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 10 (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 | 5.04 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 oz of Roasted pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 161 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 9 g | 52 kcal |
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 1 serving (medium) | 30 g | 172 kcal |
| 1 pack (small) | 50 g | 287 kcal |
| 100 g | 100 g | 574 kcal |
| 1 pack (large) | 100 g | 574 kcal |
| 1 cup (medium) | 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 zinc, magnesium and mostly unsaturated fats. They make a nutritious snack or topping; choosing unsalted seeds helps keep sodium in check.
Can you eat roasted pumpkin seeds with the shells?
Yes, the shells are edible, but they are tough and high in fiber, so they may be uncomfortable for some people to digest. If you prefer a softer snack, choose hulled pumpkin seeds.
How do you roast pumpkin seeds at home?
To roast pumpkin seeds, dry them well, spread them in a single layer on a baking tray and bake, stirring occasionally, until lightly browned and crisp. Oil is optional; add salt before or after roasting to taste.
How should you store roasted pumpkin seeds?
Store roasted pumpkin seeds in an airtight container in a cool, dry, dark place. Heat, light and air can make their oils go rancid; refrigerate a sealed container if you need to keep them for longer.
Are roasted pumpkin seeds different from raw pumpkin seeds?
Yes, roasting gives pumpkin seeds a toastier flavor and a crunchier texture, while raw seeds taste milder. Roasted varieties may also have added salt or oil, so check the ingredients if you are comparing products.
Why do roasted pumpkin seeds taste bitter?
Roasted pumpkin seeds can taste bitter when their oils have gone rancid or when the seeds have been over-roasted. Store them away from heat and light, and discard seeds with an unpleasant smell or noticeably off taste.
Can roasted pumpkin seeds help you sleep?
Roasted pumpkin seeds contain nutrients involved in normal body functions, but eating them is not a proven way to treat sleep problems. They can be part of an evening snack, though a large portion may feel heavy before bed.
Can you use roasted pumpkin seeds in cooking?
Yes, roasted pumpkin seeds add crunch to salads, soups, oatmeal and baked goods. Sprinkle them on just before serving so they keep their texture, or crush them to make a crunchy coating for other foods.
Do roasted pumpkin seeds cause digestive problems?
They can cause bloating or discomfort in some people, especially when eaten in large amounts or with the shells. Try a smaller amount or hulled seeds if you notice that they upset your stomach.
Can roasted pumpkin seeds go bad?
Yes, roasted pumpkin seeds can go rancid because they contain fat. Keep them sealed and away from heat, and discard them if they develop a stale, bitter taste or an unpleasant smell.
Roasted pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
B5
0.21mg · 4% DV
Vitamin E
0.62mg · 4% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
345mg · 49% DV
Copper
0.38mg · 42% DV
Magnesium
166mg · 40% DV
Potassium ⭐
227mg · 7% DV
Sodium
5.04mg · 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?
Kavrulmuş çiğdem means roasted sunflower seeds, usually sold in their shells and eaten by cracking each shell to reach the kernel. They are a familiar snack in Turkey, where they may be roasted with or without salt; the name refers to sunflower seeds, not pumpkin seeds.
Enjoy them by the handful, or scatter shelled kernels over salads, porridge or yoghurt. Their nutty, toasted flavour and crisp bite make them easy to snack on, though they are energy-dense and rich in fats. They also provide protein, zinc and magnesium. Choose an unsalted version if you want to keep salt down, and remember that shelled seeds are simpler to use in recipes.
How Nutritious Is Roasted pumpkin seeds?
Nutrient density
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
5.91g
Omega 6:3 ratio 193.3:1
Above the ideal 4:1 (193.3:1).
Compare Roasted pumpkin seeds
Foods Similar to Roasted pumpkin seeds
Have another question about Roasted pumpkin seeds?
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.