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Pumpkin seeds raw shell-on Calories
High in zinc and magnesium, rich in fiber, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Pumpkin seeds raw shell-on Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
54g
· 46%
Protein
19g
· 16%
Fat
19.4g
· 38%
Fiber
18.4g
Pumpkin seeds raw shell-on Vitamins & Minerals
Vitamins
B3
4.8mg · 30% DV
B1
0.27mg · 23% DV
B5
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
Pumpkin seeds raw shell-on Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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).
Foods Similar to Pumpkin seeds raw shell-on
Pumpkin seeds raw shell-on — Frequently Asked Questions
How many calories are in raw shell-on pumpkin seeds?
Raw shell-on pumpkin seeds provide 446 calories per 100 g. Calorie intake increases as portion size increases.
How much protein is in raw shell-on pumpkin seeds?
Raw shell-on pumpkin seeds contain 19 g of protein per 100 g. They can contribute plant-based protein to a snack or meal.
Are raw shell-on pumpkin seeds high in carbohydrates?
Raw shell-on pumpkin seeds contain 54 g of carbohydrates per 100 g. People tracking carbohydrate intake should consider their serving size.
Are shell-on pumpkin seeds a good source of fiber?
Yes, raw shell-on pumpkin seeds provide 18.4 g of fiber per 100 g. Their shell-on form contributes to their high fiber content.
What is the glycemic index of raw shell-on pumpkin seeds?
Raw shell-on pumpkin seeds have a glycemic index of 10. This places them in the low-GI range.
Are raw shell-on pumpkin seeds keto-friendly?
Raw shell-on pumpkin seeds are listed as compatible with a keto diet. However, they contain 54 g of carbohydrates per 100 g, so serving size matters when following a personal carbohydrate target.
Are raw shell-on pumpkin seeds vegan?
Yes, raw shell-on pumpkin seeds are suitable for vegan and vegetarian diets. They are also compatible with omnivore, pescatarian, paleo, Mediterranean, flexitarian, and gluten-free eating patterns.
Are raw shell-on pumpkin seeds gluten-free?
Yes, raw shell-on pumpkin seeds are compatible with a gluten-free diet. They are classified as unprocessed.
Do shell-on pumpkin seeds help keep you full?
Raw shell-on pumpkin seeds provide 19 g of protein, 19.4 g of fat, and 18.4 g of fiber per 100 g. These nutrients can support fullness as part of a balanced meal or snack.
Are raw shell-on pumpkin seeds processed?
No, raw shell-on pumpkin seeds are classified as unprocessed. They are provided in a raw, shell-on form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.