1 piece (medium) of Pumpkin seeds raw shell-on (10 g) has 45 calories. That works out to 446 calories per 100 g. It contains 5.4 g of carbs, 1.9 g of protein, 1.9 g of fat and 1.8 g of fiber. Its 123.3 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Pumpkin seeds raw shell-on?

Raw shell-on pumpkin seeds are the seeds taken from pumpkins with their pale, firm outer shells left intact. Pumpkin seeds are eaten around the world, often roasted as a snack, but these are uncooked; you generally crack the shell and eat the kernel rather than swallowing the whole seed.

The kernel has a mild, earthy, nutty flavour and a tender crunch, while the shell is tougher. Enjoy them by the handful, or remove the kernels to scatter over salads, porridge or yoghurt. They provide protein, fibre and unsaturated fats, making a small handful a satisfying snack. If you want a softer bite, soak them briefly or use shelled kernels in recipes; leaving them raw keeps their flavour simple.

Pumpkin seeds raw shell-on Nutrition Facts

Selected: 100 g

446

KCAL / 100G

Carbs

54g

· 20% DV

Protein

19g

· 38% DV

Fat

19.4g

· 25% DV

Fiber

18.4g

· 66% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 16% · Fat 38%

Pumpkin seeds raw shell-on Vitamins & Minerals

Vitamins

4.8mg · 30% DV

0.27mg · 23% DV

0.75mg · 15% DV

Folate

58µg · 14% DV

Minerals

Phosphorus

1233mg · 176% DV

Copper

1mg · 111% DV

Zinc

8mg · 73% DV

Magnesium

262mg · 62% DV

How Nutritious Is Pumpkin seeds raw shell-on?

Nutrient density

Very high

82/ 100

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

Medium

59/ 100

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.

Pumpkin seeds raw shell-on Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pumpkin seeds raw shell-on

To burn the 446 calories in 100 g:

🚶

110min

Walking (5 km/h)

🏃

46min

Running (8 km/h)

🚴

61min

Cycling

🏊

52min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pumpkin seeds raw shell-on 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 seeds raw shell-on Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pumpkin seeds raw shell-on 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 raw shell-on Fat Profile

SATURATED

3.7g

MONOUNSATURATED

6.1g

POLYUNSATURATED

8.9g

⚖️

Omega 6:3 ratio 96.7:1

Above the ideal 4:1 (96.7:1).

Compare Pumpkin seeds raw shell-on

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Pumpkin seeds raw shell-on vs Peanuts121 kcal fewer per 100 g

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Pumpkin seeds raw shell-on vs Walnut208 kcal fewer per 100 g

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Pumpkin seeds raw shell-on vs Almond133 kcal fewer per 100 g

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Pumpkin seeds raw shell-on vs Sunflower seeds138 kcal fewer per 100 g

→

Foods Similar to Pumpkin seeds raw shell-on

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

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Raw walnut

654 kcal

Frequently Asked Questions About Pumpkin seeds raw shell-on

Can you eat raw shell-on pumpkin seeds?

Yes, raw shell-on pumpkin seeds are edible. Their shells are tough and fibrous, so chew them thoroughly; if the texture is unpleasant, crack each shell and eat the softer seed inside.

Do you need to roast raw shell-on pumpkin seeds before eating them?

No, raw shell-on pumpkin seeds do not need to be roasted. You can eat them as they are, or roast them for a crunchier texture and a stronger, nuttier flavor.

How do you roast raw shell-on pumpkin seeds at home?

Spread the seeds in a single layer on a baking tray and roast them at a moderate oven temperature, stirring occasionally. If you have washed them, dry them thoroughly first so they roast rather than steam.

How should you store raw shell-on pumpkin seeds?

Keep raw shell-on pumpkin seeds in an airtight container in a cool, dry, dark place. Protect them from moisture and heat; refrigerate or freeze them if you need to keep them fresh for longer.

How can you tell if raw shell-on pumpkin seeds have gone bad?

Discard pumpkin seeds if you see mold, damp or sticky shells, or signs of insects. A stale, bitter, or rancid-oil smell is another warning that the seeds are no longer fresh.

Are pumpkin seeds with shells the same as pepitas?

No. Pepitas are the green, shelled kernels of certain pumpkin varieties, while shell-on pumpkin seeds still have their pale, hard outer husk. The terms are sometimes used loosely, so the appearance is the clearest distinction.

Should you wash raw shell-on pumpkin seeds before eating them?

Usually, packaged raw pumpkin seeds do not need washing. If you have scooped them directly from a pumpkin, rinse away the stringy pulp and dirt, then dry them completely before storing or roasting.

Can you soak raw shell-on pumpkin seeds?

Yes, you can soak shell-on pumpkin seeds, but the hard shells may remain tough. Drain them after soaking and eat them promptly, or dry them thoroughly before roasting; do not store them damp.

Are raw shell-on pumpkin seeds safe for dogs to eat?

Plain pumpkin seeds are not toxic to dogs, but hard shells can be difficult to chew and digest. Avoid salted, seasoned, or moldy seeds, and do not give a dog a large handful.

Can raw shell-on pumpkin seeds be planted to grow pumpkins?

Sometimes, but seeds sold for eating may not germinate reliably, and hybrid pumpkins may not grow true to type. For dependable results, use viable seeds saved from a pumpkin or seeds sold for planting.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026