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Raw pumpkin seeds Calories
Rich in magnesium and zinc, plant-based protein source
CALORIES
GI
POTASSIUM
FIBER
Raw pumpkin seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Raw pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B1
0.2mg · 17% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Raw pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw pumpkin seeds 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 Raw pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw pumpkin seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.2g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Foods Similar to Raw pumpkin seeds
Raw pumpkin seeds — Frequently Asked Questions
How many calories are in raw pumpkin seeds?
Raw pumpkin seeds provide 560 calories per 100 g.
Are raw pumpkin seeds high in protein?
They contain 30 g of protein per 100 g.
How many carbs do raw pumpkin seeds have?
Raw pumpkin seeds contain 10 g of carbohydrates per 100 g.
Are raw pumpkin seeds keto-friendly?
Yes. They are listed as compatible with a keto diet and contain 10 g of carbs per 100 g.
What is the glycemic index of raw pumpkin seeds?
The glycemic index of raw pumpkin seeds is 10.
Are raw pumpkin seeds suitable for vegans?
Yes, they are compatible with vegan and vegetarian diets. They are also listed as suitable for pescatarian, paleo, Mediterranean, and flexitarian eating patterns.
Do raw pumpkin seeds contain fiber?
Yes. Raw pumpkin seeds provide 6 g of fiber per 100 g.
Are raw pumpkin seeds gluten-free?
Yes, raw pumpkin seeds are listed as compatible with a gluten-free diet.
Are raw pumpkin seeds processed?
No. They are classified as unprocessed.
How much fat is in raw pumpkin seeds?
Raw pumpkin seeds contain 49 g of fat per 100 g. The same amount provides 560 calories.
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Nutrition data compiled from USDA FoodData Central and scientific sources.