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Pumpkin seeds, raw, unsalted Calories
Rich in zinc, magnesium, and protein. Contains fiber and healthy fats.
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Pumpkin seeds, raw, unsalted (28 g) has 157 calories. That works out to 559 calories per 100 g. It contains 3 g of carbs, 8.5 g of protein, 13.7 g of fat and 1.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin seeds, raw, unsalted Nutrition Facts
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
3g
· 1% DV
Protein
8.5g
· 17% DV
Fat
13.7g
· 18% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 20% · Fat 73%
Pumpkin seeds, raw, unsalted nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 2.44 g | 12% |
| Trans fat | 0 g | |
| Sodium | 1.96 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 8.5 g | 17% |
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 oz of Pumpkin seeds, raw, unsalted?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 piece (whole) | 0.5 g | 3 kcal |
| 1 teaspoon (medium) | 3 g | 17 kcal |
| 1 tablespoon (medium) | 9 g | 50 kcal |
| 2 tablespoon (large) | 18 g | 101 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (small) | 50 g | 280 kcal |
| 100 g | 100 g | 559 kcal |
| 1 pack (large) | 100 g | 559 kcal |
| 1 cup (whole) | 129 g | 721 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Pumpkin seeds, raw, unsalted
Are raw, unsalted pumpkin seeds good for you?
Yes, raw, unsalted pumpkin seeds provide protein, fibre, zinc, magnesium and unsaturated fats. These nutrients support normal body functions, but eating pumpkin seeds by itself does not prevent or treat disease.
Can you eat raw, unsalted pumpkin seeds without roasting them?
Yes, raw, unsalted pumpkin seeds are ready to eat without cooking. Add them to oatmeal, yogurt or salads, or snack on them plain; seeds freshly scooped from a pumpkin should first be separated from the pulp and rinsed.
How many raw, unsalted pumpkin seeds should you eat a day?
About 28 grams is a practical serving of raw, unsalted pumpkin seeds. They are easy to keep nibbling by the handful, so portion some into a small bowl rather than eating straight from a large bag.
Can you eat the shells of raw, unsalted pumpkin seeds?
Yes, if the shells are thin and tender, you can eat raw, unsalted pumpkin seeds whole. Tougher shells are fibrous and may be unpleasant to chew, so spit them out and eat the inner kernels if they bother you.
How do you roast raw, unsalted pumpkin seeds at home?
Spread raw, unsalted pumpkin seeds in a single layer on a baking tray and roast in a preheated oven, stirring occasionally. Check them often because they can brown quickly, then let them cool before storing or eating.
How should you store raw, unsalted pumpkin seeds?
Keep raw, unsalted pumpkin seeds in an airtight container in a cool, dark place. Their natural oils can turn rancid over time; refrigerating or freezing them helps preserve freshness, especially if you are storing them for a longer period.
Do raw, unsalted pumpkin seeds help you sleep?
Raw, unsalted pumpkin seeds contain magnesium and tryptophan, but they are not proven to cure insomnia or reliably improve sleep. A small evening portion is fine for most people; a large snack close to bed may feel uncomfortable.
Can raw, unsalted pumpkin seeds help with prostate health?
Raw, unsalted pumpkin seeds are not a proven treatment for prostate enlargement or urinary symptoms. Research on pumpkin seeds and prostate health is limited, so do not use them in place of prescribed care; discuss persistent symptoms with a healthcare professional.
Do raw, unsalted pumpkin seeds cause weight gain?
Eating more raw, unsalted pumpkin seeds than you need can contribute to weight gain because they are energy-dense. Measure a serving into a bowl instead of grazing from the bag, which makes it easier to keep portions in check.
Do you need to wash raw, unsalted pumpkin seeds?
Packaged raw, unsalted pumpkin seeds do not need washing, and wetting them can make them spoil sooner. If you have just removed seeds from a pumpkin, rinse away the pulp and dry them thoroughly before roasting or storing.
Pumpkin seeds, raw, unsalted Vitamins & Minerals
Vitamins
B3
1.4mg · 9% DV
B1
0.08mg · 7% DV
B5
0.21mg · 4% DV
Vitamin E
0.61mg · 4% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
345mg · 49% DV
Copper
0.38mg · 42% DV
Magnesium
166mg · 40% DV
Potassium ⭐
227mg · 7% DV
Sodium
1.96mg · 0% DV
Pumpkin seeds, raw, unsalted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seeds, raw, unsalted
To burn the 157 calories in 1 ounce (medium) (28 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, raw, unsalted?
Pumpkin seeds, raw, unsalted are the edible kernels taken from pumpkins, served without roasting or added salt. In many places they’re more familiar as a roasted snack, while the raw version has a milder, less toasty flavour and a tender bite.
Scatter them over porridge, yoghurt, salads or soup, mix them into bread dough, or enjoy a small handful on its own. They bring substantial protein and healthy fats, along with some fibre, so they’re filling but energy-dense. For a warmer, crunchier topping, toast a portion briefly in a dry pan; add salt or spices only if you want them.
How Nutritious Is Pumpkin seeds, raw, unsalted?
Nutrient density
Very 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, raw, unsalted 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, unsalted Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seeds, raw, unsalted 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, unsalted Fat Profile
SATURATED
2.44g
MONOUNSATURATED
4.54g
POLYUNSATURATED
5.88g
Omega 6:3 ratio 195:1
Above the ideal 4:1 (195:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.