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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).
Foods Similar to Roasted pumpkin seeds (shell on)
Roasted pumpkin seeds (shell on) — Frequently Asked Questions
How do you eat roasted pumpkin seeds with the shell on?
Most people crack the shell and eat the kernel inside. Some thin shells are edible, but the shell can be tough and may irritate sensitive digestion.
How long do roasted pumpkin seeds keep after opening?
They keep best in a tightly closed container in a cool, dry, dark place. If they smell paint-like, bitter, or stale, the fats may have gone rancid and they should be discarded.
Can roasted pumpkin seeds be frozen?
Yes, they freeze well in an airtight container or freezer bag. Freezing is useful if you bought a large amount and want to preserve freshness longer.
Why do roasted pumpkin seeds sometimes taste bitter?
Bitterness usually comes from over-roasting or from the fats oxidizing during storage. Heat, light, air, and moisture all make this happen faster.
Are salted roasted pumpkin seeds okay to eat every day?
They can fit into a daily diet, but salted versions may add a lot of sodium. If you need to limit salt, choose unsalted or lightly salted seeds instead.
Are roasted pumpkin seeds better before or after a workout?
Because they are relatively high in fat and fiber, they may sit heavy right before exercise. They often work better as a snack later in the day or after training alongside fruit, yogurt, or another protein source.
Do roasted pumpkin seeds cause weight gain?
No single food causes weight gain by itself; overall intake matters most. But pumpkin seeds are energy-dense, so portions can add up quickly if you eat them mindlessly.
Can children eat shell-on pumpkin seeds?
Yes, but the hard shell can be a choking risk for very young children. It is safer to supervise and offer the inner seed if needed.
What foods pair well with roasted pumpkin seeds?
They work well on salads, soups, yogurt, and oatmeal for crunch. Pairing them with fruit can make a more balanced snack.
Who should be careful with roasted shell-on pumpkin seeds?
People with chewing difficulties, sensitive stomachs, or a need to limit sodium should be more cautious. Anyone with a seed allergy should avoid them unless a clinician says otherwise.
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Nutrition data compiled from USDA FoodData Central and scientific sources.