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Roasted pumpkin seeds (shell on) Calories
High in fiber and magnesium, contains healthy fats
CALORIES
GI
POTASSIUM
FIBER
Roasted pumpkin seeds (shell on) Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
18g
· 15%
Protein
18.5g
· 16%
Fat
35.7g
· 69%
Fiber
10.3g
Roasted pumpkin seeds (shell on) Vitamins & Minerals
Vitamins
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Folate
58µg · 14% DV
Minerals
Phosphorus
1170mg · 167% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Magnesium
262mg · 62% DV
Roasted pumpkin seeds (shell on) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Roasted pumpkin seeds (shell on) 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 Roasted pumpkin seeds (shell on) Contain Allergens?
No known major allergens
Which Diets Is Roasted pumpkin seeds (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
Roasted pumpkin seeds (shell on) Fat Profile
SATURATED
6g
MONOUNSATURATED
13.1g
POLYUNSATURATED
14.5g
Omega 6:3 ratio 142:1
Above the ideal 4:1 (142:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.