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Pumpkin seed shells Calories
Very high fiber, low fat, mineral source
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pumpkin seed shells (5 g) has 9 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 0.3 g of protein, 0.2 g of fat and 0.9 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pumpkin seed shells Nutrition Facts
Selected: 1 piece (medium) · 5 g
9
KCAL / 5G
Carbs
1.8g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 12% · Fat 17%
Pumpkin seed shells nutrition facts table · 1 piece (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.25 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.3 g | 1% |
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 Medium Pumpkin seed shells?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 9 kcal |
| 1 tablespoon (whole) | 7 g | 13 kcal |
| 1 serving (medium) | 20 g | 36 kcal |
| 1 ounce (whole) | 28 g | 50 kcal |
| 1 pack (whole) | 40 g | 72 kcal |
| 10 piece (medium) | 50 g | 90 kcal |
| 1 cup (whole) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Pumpkin seed shells
Can you eat pumpkin seed shells?
Yes, pumpkin seed shells are edible; on plain whole pumpkin seeds, the shell is the natural, unprocessed outer covering. It is tough and fibrous, so chew it thoroughly or remove it if the texture is unpleasant.
Are pumpkin seed shells hard to digest?
They can be: the tough, fibrous parts of pumpkin seed shells may not break down completely during digestion. Chewing them well helps, while swallowing large pieces may cause discomfort for some people.
Is it better to eat pumpkin seeds with or without the shell?
Neither is universally better: eating pumpkin seeds with the shell adds a chewy, fibrous outer layer, while shelled kernels are softer and easier to eat. Choose based on your comfort chewing and digesting the shells.
Can pumpkin seed shells cause constipation?
They do not usually cause constipation, and their fiber may help support regular bowel movements. However, adding a lot of fiber without enough fluids can worsen constipation or cause bloating in some people.
Can you eat raw pumpkin seed shells?
Yes, clean pumpkin seed shells can be eaten raw, though they may be especially hard and chewy. Wash the seeds well, chew the shells thoroughly, and discard any that are moldy or spoiled.
How do you remove pumpkin seed shells?
To remove a pumpkin seed shell, hold the seed between your fingers and gently press along the seam at its pointed end until the shell cracks. The kernel can then be pulled out; roasting often makes the shell easier to open.
Are pumpkin seed shells safe for children?
Whole pumpkin seed shells can be a choking hazard for young children because they are hard and difficult to chew. Avoid giving them to children who cannot reliably chew and swallow firm foods.
Can pumpkin seed shells upset your stomach?
Yes, the hard, fibrous shells may cause bloating, gas, or stomach discomfort in some people. Try a small amount, chew thoroughly, or eat shelled pumpkin seed kernels instead if the shells bother you.
How should you store pumpkin seed shells?
Keep separated pumpkin seed shells in a dry, airtight container away from heat and moisture. Dampness can soften them and encourage mold, so discard shells that smell musty or show signs of spoilage.
Can you roast pumpkin seed shells?
Yes, pumpkin seed shells can be roasted, but they are usually roasted while still attached to the seeds rather than on their own. Spread clean, dry whole seeds in a single layer and roast until the shells are crisp.
Pumpkin seed shells Vitamins & Minerals
Vitamins
B1
0mg · 0% DV
B3
0.03mg · 0% DV
B6
0mg · 0% DV
B2
0mg · 0% DV
Minerals
Copper
0.02mg · 2% DV
Manganese
0.03mg · 1% DV
Magnesium
4.5mg · 1% DV
Phosphorus
6mg · 1% DV
Potassium ⭐
11mg · 0% DV
Sodium
0.25mg · 0% DV
Pumpkin seed shells Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed shells
To burn the 9 calories in 1 piece (medium) (5 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 seed shells?
Pumpkin seed shells are the tough, fibrous outer coverings of pumpkin seeds. In many places, including the United States, roasted seeds are sold either in the shell or as shelled kernels; people usually crack open the whole seeds and eat the kernels, leaving the shells behind. The shells are not commonly eaten on their own.
They are low in fat and notably high in fibre, with 18 g of fibre per 100 g. If you want to use them, grind them finely and add a small amount to bread or cracker dough to make their firm texture less noticeable.
How Nutritious Is Pumpkin seed shells?
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 Pumpkin seed shells 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 Pumpkin seed shells Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seed shells Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pumpkin seed shells Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.11g
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Nutrition data compiled from USDA FoodData Central and scientific sources.