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Pumpkin seeds Calories
Rich in magnesium, zinc, and protein
CALORIES
GI
POTASSIUM
FIBER
Pumpkin seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Vitamin E
2.18mg · 15% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is 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
Pumpkin seeds Fat Profile
SATURATED
8.66g
MONOUNSATURATED
16.24g
POLYUNSATURATED
21.19g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Foods Similar to Pumpkin seeds
Pumpkin seeds — Frequently Asked Questions
How many calories are in pumpkin seeds?
Pumpkin seeds contain 559 calories per 100 grams. They are energy-dense, so portion size can make a big difference in total calorie intake.
Are pumpkin seeds high in protein?
Yes, pumpkin seeds provide 30.2 grams of protein per 100 grams. That makes them a notably protein-rich seed.
How many carbs do pumpkin seeds have?
Pumpkin seeds have 10.7 grams of carbohydrates per 100 grams. This is relatively low compared with many snack foods.
Are pumpkin seeds keto-friendly?
Yes, pumpkin seeds are compatible with a keto diet. Their lower carb content and high fat content support that fit.
Can vegans and vegetarians eat pumpkin seeds?
Yes, pumpkin seeds are suitable for both vegan and vegetarian eating patterns. They are explicitly listed as compatible with both diets.
Are pumpkin seeds gluten-free?
Yes, pumpkin seeds are compatible with a gluten-free diet. Gluten-Free is included in the stated diet compatibility.
What is the glycemic index of pumpkin seeds?
The glycemic index of pumpkin seeds is 10. This indicates a low glycemic impact.
Do pumpkin seeds help with satiety?
They may help with fullness because they provide protein, fat, and fiber. Per 100 grams, they contain 30.2 grams of protein, 49.1 grams of fat, and 6 grams of fiber.
How much fat is in pumpkin seeds?
Pumpkin seeds contain 49.1 grams of fat per 100 grams. That means they are a high-fat seed.
Are pumpkin seeds processed food?
Pumpkin seeds are classified as minimally processed. This generally means they stay close to their original form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.