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Lightly roasted pumpkin seeds Calories
Rich in minerals and healthy fats, lightly roasted
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lightly roasted pumpkin seeds (30 g) has 171 calories. That works out to 570 calories per 100 g. It contains 3.2 g of carbs, 8.9 g of protein, 13.8 g of fat and 2 g of fiber. Its 352.2 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Lightly roasted pumpkin seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
171
KCAL / 30G
Carbs
3.2g
· 1% DV
Protein
8.9g
· 18% DV
Fat
13.8g
· 18% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 21% · Fat 72%
Lightly roasted pumpkin seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 8.9 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 Lightly roasted pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 171 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 9 g | 51 kcal |
| 1 tablespoon (large) | 15 g | 86 kcal |
| 1 serving (large) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (medium) | 100 g | 570 kcal |
| 1 cup (whole) | 129 g | 735 kcal |
| 1 pack (large) | 200 g | 1140 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Lightly roasted pumpkin seeds
Are lightly roasted pumpkin seeds good for you?
Yes, lightly roasted pumpkin seeds are a nutrient-rich snack that provides minerals and unsaturated fats. They can add variety to meals, but they are not a treatment for any health condition.
Can you eat the shells of lightly roasted pumpkin seeds?
Yes, the shells of lightly roasted pumpkin seeds are edible. They are fibrous and can be tough to chew, so chew them thoroughly; if they cause discomfort, eat the kernels without the shells.
Do lightly roasted pumpkin seeds cause weight gain?
They can contribute to weight gain if you regularly eat more energy than you use, since lightly roasted pumpkin seeds are energy-dense. Portioning them into a small bowl instead of eating straight from the bag can help.
Are lightly roasted pumpkin seeds better than raw pumpkin seeds?
Neither is always better: lightly roasted pumpkin seeds are crunchier and have a deeper flavor, while raw seeds have not been heated. Roasting may reduce some heat-sensitive compounds, but minerals are generally retained.
How should you store lightly roasted pumpkin seeds?
Keep lightly roasted pumpkin seeds in an airtight container in a cool, dry place. Heat, light, and moisture can dull their flavor or make their natural oils turn rancid, so avoid storing them near a stove or sunny window.
Can you eat lightly roasted pumpkin seeds before bed?
Yes, lightly roasted pumpkin seeds can be eaten before bed, but a large serving may feel heavy because they are rich in fat. Choose a modest portion if eating close to bedtime tends to bother your stomach.
Can people with diabetes eat lightly roasted pumpkin seeds?
Yes, people with diabetes can include lightly roasted pumpkin seeds in a meal or snack, while accounting for the portion and the rest of the meal. Anyone adjusting food around insulin or medication should follow their clinician's advice.
How can you use lightly roasted pumpkin seeds in recipes?
Sprinkle lightly roasted pumpkin seeds over salads, soups, oatmeal, or yogurt for crunch. You can also stir them into bread dough or homemade granola; adding them near the end helps preserve their crisp texture.
Do lightly roasted pumpkin seeds help prostate health?
Lightly roasted pumpkin seeds contain nutrients involved in normal body functions, but eating them has not been shown to prevent or treat prostate disease. Persistent urinary symptoms need medical assessment rather than relying on a food.
Do lightly roasted pumpkin seeds need to be washed before eating?
No, lightly roasted pumpkin seeds do not need washing before eating. Washing adds moisture and can soften the seeds; if they are visibly contaminated, choose a clean product rather than rinsing a ready-to-eat snack.
Lightly roasted pumpkin seeds Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Vitamin E
0.66mg · 4% DV
Folate
17.4µg · 4% DV
Minerals
Phosphorus
352mg · 50% DV
Copper
0.42mg · 47% DV
Magnesium
161mg · 38% DV
Zinc
2.34mg · 21% DV
Potassium ⭐
236mg · 7% DV
Sodium
2.1mg · 0% DV
Lightly roasted pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly roasted pumpkin seeds
To burn the 171 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 Lightly roasted pumpkin seeds?
Lightly roasted pumpkin seeds are the edible seeds from pumpkins, gently toasted to bring out their nutty flavour without roasting them deeply. They are eaten as a snack in many places, either shelled or still in their shells, and can also be sprinkled over soups, salads and porridge.
Their mild, savoury taste and crisp bite pair well with dried fruit or other nuts. They are rich in fats and provide substantial protein—about 29.8 g per 100 g—so a modest handful works well as a snack or topping. Choose unsalted seeds if you want to keep the overall salt in a meal down.
How Nutritious Is Lightly 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 Lightly 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 Lightly roasted pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Lightly 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
Lightly roasted pumpkin seeds Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.86g
POLYUNSATURATED
5.76g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.