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Pumpkin seeds (lightly roasted) Calories
Source of magnesium and zinc, contains protein 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 Pumpkin seeds (lightly roasted) (30 g) has 171 calories. That works out to 570 calories per 100 g. It contains 4.2 g of carbs, 8.9 g of protein, 13.8 g of fat and 2 g of fiber. Its 351 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin seeds (lightly roasted) Nutrition Facts
Selected: 1 serving (medium) · 30 g
171
KCAL / 30G
Carbs
4.2g
· 2% 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 10% · Protein 20% · Fat 70%
Pumpkin seeds (lightly roasted) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| 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 Pumpkin seeds (lightly roasted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 171 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (small) | 9 g | 51 kcal |
| 1 tablespoon (large) | 15 g | 86 kcal |
| 2 tablespoon (double) | 18 g | 103 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 pack (small) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (large) | 100 g | 570 kcal |
| 1 cup (whole) | 130 g | 741 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Pumpkin seeds (lightly roasted)
What are the benefits of lightly roasted pumpkin seeds?
Lightly roasted pumpkin seeds provide protein, magnesium, zinc, and unsaturated fats. They make a filling snack and can add crunch to meals, but they do not prevent or treat disease on their own. Choose unsalted seeds if you are watching your sodium intake.
Can you eat the shells of lightly roasted pumpkin seeds?
Yes, the thin shells on lightly roasted pumpkin seeds are edible, but their toughness can make them difficult to chew or digest for some people. If they bother you, remove the shells and eat the kernels. Pepitas are pumpkin seed kernels sold without their shells.
How do you roast pumpkin seeds lightly?
To roast pumpkin seeds lightly, dry them well, spread them in a single layer, and heat them briefly in a pan or oven, stirring or turning as needed. Take them off as soon as they smell toasted; they can darken quickly and continue cooking as they cool.
How should you store lightly roasted pumpkin seeds?
Store lightly roasted pumpkin seeds in an airtight container in a cool, dry place away from sunlight. Their oils can turn rancid over time, so refrigerate or freeze a larger supply in a sealed container. Discard them if their smell or taste becomes unpleasant.
Are lightly roasted pumpkin seeds the same as pepitas?
Not necessarily. Pepitas are pumpkin seeds with their shells removed, while lightly roasted pumpkin seeds may be sold whole, with the shells on. Some pepitas are also roasted, so check whether the product is shelled and how it has been prepared.
Are raw or lightly roasted pumpkin seeds better?
Neither is universally better. Light roasting brings out flavor and crispness, while raw pumpkin seeds have not been heated. The difference depends on the product and roasting method; avoid seeds that are heavily browned or heavily salted if those are not what you want.
Do lightly roasted pumpkin seeds need to be refrigerated?
No, lightly roasted pumpkin seeds do not need refrigeration if you will use them soon and keep them sealed in a cool, dry cupboard. Refrigeration can help preserve a larger supply for longer, especially in a warm kitchen; keep the container airtight to limit moisture.
Can lightly roasted pumpkin seeds help you sleep?
Lightly roasted pumpkin seeds contain nutrients involved in normal body functions, but eating them has not been shown to reliably improve sleep. They are fine as a small evening snack; a large or salty portion close to bedtime may leave you uncomfortable or thirsty.
Can lightly roasted pumpkin seeds cause bloating?
Yes, lightly roasted pumpkin seeds can cause bloating in some people, especially when eaten in a large amount or with the shells. Their fiber and tough shells may be difficult for sensitive digestion. Try a smaller portion or shelled kernels if you notice discomfort.
How can you tell if lightly roasted pumpkin seeds have gone rancid?
Lightly roasted pumpkin seeds may be rancid if they smell like paint or old oil, taste bitter, or have an unusual texture. Their natural fats can oxidize during storage. Do not keep eating seeds with an off smell or flavor; discard them.
Pumpkin seeds (lightly roasted) Vitamins & Minerals
Vitamins
B3
1.47mg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Vitamin E
0.66mg · 4% DV
Minerals
Phosphorus
351mg · 50% DV
Copper
0.42mg · 47% DV
Magnesium
161mg · 38% DV
Manganese
0.66mg · 29% DV
Potassium ⭐
243mg · 7% DV
Sodium
2.1mg · 0% DV
Pumpkin seeds (lightly roasted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seeds (lightly roasted)
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 Pumpkin seeds (lightly roasted)?
Pumpkin seeds (lightly roasted) are the edible seeds taken from pumpkins and gently toasted for a crisp bite. They may be eaten in their shells or shelled; the latter are often sold as pepitas and are convenient for cooking.
Their mild, nutty flavour works as a snack on its own and is familiar in many cuisines, including Mexican dishes, where pumpkin seeds may be used in sauces such as pipián. Sprinkle them over salads, soups or porridge for extra crunch. They provide protein and fibre, along with plenty of fat, so they are energy-dense. A small handful makes an easy snack, while shelled seeds can be added to a meal without much preparation.
How Nutritious Is Pumpkin seeds (lightly roasted)?
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 seeds (lightly roasted) 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 (lightly roasted) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seeds (lightly roasted) 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 (lightly roasted) Fat Profile
SATURATED
2.43g
MONOUNSATURATED
4.86g
POLYUNSATURATED
5.85g
Omega 6:3 ratio 205:1
Above the ideal 4:1 (205:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.