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Low-salt pumpkin seeds Calories
Protein- and magnesium-rich low-sodium snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-salt pumpkin seeds (30 g) has 168 calories. That works out to 559 calories per 100 g. It contains 3.2 g of carbs, 9.1 g of protein, 14.7 g of fat and 1.8 g of fiber. Its 1.3 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Low-salt pumpkin seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
168
KCAL / 30G
Carbs
3.2g
· 1% DV
Protein
9.1g
· 18% DV
Fat
14.7g
· 19% 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 7% · Protein 20% · Fat 73%
Low-salt pumpkin seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 9.1 g | 18% |
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 Low-salt pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 168 kcal |
| 1 tablespoon (whole) | 10 g | 56 kcal |
| 2 tablespoon (whole) | 20 g | 112 kcal |
| 1 ounce (whole) | 28 g | 157 kcal |
| 1 piece (small) | 35 g | 196 kcal |
| 1 pack (mini) | 40 g | 224 kcal |
| 1 piece (medium) | 50 g | 280 kcal |
| 1 cup (whole) | 64 g | 358 kcal |
| 100 g | 100 g | 559 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Low-salt pumpkin seeds
Are low-salt pumpkin seeds good for you?
Yes, low-salt pumpkin seeds are a nutrient-dense snack that provides protein, fibre and magnesium. Choosing them instead of heavily salted seeds can help reduce sodium intake, but they are energy-dense, so portions can add up quickly.
Can you eat the shells of low-salt pumpkin seeds?
Yes, the shells of low-salt pumpkin seeds are edible, though they are fibrous and can be tough to chew. If the texture bothers you, crack the shell and eat the kernel rather than swallowing the whole seed.
Should low-salt pumpkin seeds be eaten raw or roasted?
Either is fine. Raw low-salt pumpkin seeds have a milder, softer texture, while roasting makes them crunchier and brings out a nuttier flavour. Check roasted varieties for added oil or salt if you want to keep them lightly seasoned.
How many low-salt pumpkin seeds should you eat in a day?
A small handful of low-salt pumpkin seeds is a practical snack portion. They are energy-dense, so eating straight from a large bag can make it easy to have more than intended; portion some into a bowl instead.
Are low-salt pumpkin seeds the same as unsalted pumpkin seeds?
No. Low-salt pumpkin seeds have less salt than a regular salted version, but they may still contain some. If you need to limit sodium closely, compare the product information or roast plain pumpkin seeds at home without adding salt.
How should you store low-salt pumpkin seeds?
Keep low-salt pumpkin seeds in an airtight container in a cool, dry place, away from heat and direct light. Seal the package after opening; warmth and moisture can make the seeds lose their crunch or develop stale flavours.
How can you tell if low-salt pumpkin seeds have gone bad?
Discard low-salt pumpkin seeds if they smell like stale or rancid oil, taste bitter, or show signs of mould or moisture. Their natural oils can turn rancid over time, especially if the seeds are stored warm or exposed to air.
How do you roast low-salt pumpkin seeds at home?
Spread low-salt pumpkin seeds in a single layer on a baking tray and roast, stirring occasionally, until crisp. Skip extra salt to keep them low-salt, and watch closely because the seeds can burn; timing varies with their size and your oven.
Do low-salt pumpkin seeds need to be washed before eating?
Packaged, ready-to-eat low-salt pumpkin seeds usually do not need washing. If you have scooped seeds from a fresh pumpkin, rinse away the pulp and dry them thoroughly before roasting; storing them damp can encourage mould.
Are low-salt pumpkin seeds better than regular salted pumpkin seeds for blood pressure?
They can be a lower-sodium choice than heavily salted pumpkin seeds, but low-salt does not mean sodium-free. If you have been advised to restrict sodium for blood pressure, check the product information and ask your clinician about your individual limit.
Low-salt pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Minerals
Manganese
1.35mg · 59% DV
Phosphorus
370mg · 53% DV
Copper
0.4mg · 44% DV
Magnesium
178mg · 42% DV
Potassium ⭐
243mg · 7% DV
Sodium
36mg · 2% DV
Low-salt pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-salt pumpkin seeds
To burn the 168 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 Low-salt pumpkin seeds?
Low-salt pumpkin seeds are pumpkin seeds prepared with less salt than a more heavily salted snack, and are commonly enjoyed roasted. Their toasty, savoury flavour and crisp bite make them easy to eat by the handful, sprinkle over salads or soups, or serve alongside other nibbles. They’re a familiar snack in many places, whether eaten at home, shared with friends, or packed for a trip.
They provide protein and magnesium, with 30.2 g of protein per 100 g, and their lighter seasoning makes them a less salty choice than standard salted seeds. They are also energy-dense, so a modest handful works well as a snack; pair it with fresh fruit or vegetables for a more balanced bite.
How Nutritious Is Low-salt 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 Low-salt 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 Low-salt pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Low-salt 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
Low-salt pumpkin seeds Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.86g
POLYUNSATURATED
6.27g
Omega 6:3 ratio 155.3:1
Above the ideal 4:1 (155.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.