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Roasted unsalted pumpkin seeds in shell Calories
Rich in magnesium, zinc, and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (small) of Roasted unsalted pumpkin seeds in shell (28 g) has 125 calories. That works out to 446 calories per 100 g. It contains 4.4 g of carbs, 5.2 g of protein, 5.4 g of fat and 5.2 g of fiber. Its 173.6 mg of Phosphorus covers 25% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Roasted unsalted pumpkin seeds in shell Nutrition Facts
Selected: 1 ounce (small) · 28 g
125
KCAL / 28G
Carbs
4.4g
· 2% DV
Protein
5.2g
· 10% DV
Fat
5.4g
· 7% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 24% · Fat 56%
Roasted unsalted pumpkin seeds in shell nutrition facts table · 1 ounce (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 3.36 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 5.2 g | 19% |
| Protein | 5.2 g | 10% |
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 Small oz of Roasted unsalted pumpkin seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (small) | 28 g | 125 kcal |
| 1 piece (whole) | 0.3 g | 1 kcal |
| 30 piece (whole) | 9 g | 40 kcal |
| ½ cup (whole) | 32 g | 143 kcal |
| 1 serving (medium) | 40 g | 178 kcal |
| 1 cup (whole) | 64 g | 285 kcal |
| 1 serving (large) | 75 g | 335 kcal |
| 100 g | 100 g | 446 kcal |
| 1 pack (mini) | 100 g | 446 kcal |
Calculated from 446 calories per 100 g.
Frequently Asked Questions About Roasted unsalted pumpkin seeds in shell
Are the shells on roasted unsalted pumpkin seeds in shell edible?
Yes, the shells are edible, but they are tough and fibrous, so chew them thoroughly. If they feel difficult to digest or uncomfortable to chew, crack them open and eat the kernels instead.
How do you eat roasted unsalted pumpkin seeds in shell?
Crack the pointed end between your teeth, separate the shell, and eat the kernel inside. You can also eat the shell if you chew it well, or spit it out if you prefer a softer snack.
Are roasted unsalted pumpkin seeds in shell the same as pepitas?
No. Pepitas are pumpkin kernels sold without their outer shells, while roasted unsalted pumpkin seeds in shell still have that shell attached. Recipes calling for pepitas usually mean the shelled kernels, which are easier to mix into food.
How should you store roasted unsalted pumpkin seeds in shell?
Keep roasted unsalted pumpkin seeds in shell in an airtight container in a cool, dry place away from sunlight and heat. Limiting exposure to air and moisture helps preserve their crunch and keeps the oils from turning rancid as quickly.
How can you tell if roasted unsalted pumpkin seeds in shell have gone bad?
A stale, bitter, or paint-like smell can mean the oils have gone rancid. Discard roasted unsalted pumpkin seeds in shell if they smell off, taste unpleasant, have become damp, or show any mold.
Can you roast roasted unsalted pumpkin seeds in shell again?
Yes, but they are already roasted, so heating them again for too long can dry out the kernels or make them taste bitter. Warm them briefly over low heat, stirring often, if you only want to restore some crispness.
Can dogs eat roasted unsalted pumpkin seeds in shell?
Dogs can have a small amount of plain pumpkin kernels, but it is safer to remove the shells because they are hard to digest. Do not give a dog whole roasted unsalted pumpkin seeds in shell or a large portion.
Do you need to wash roasted unsalted pumpkin seeds in shell before eating them?
No, you do not need to wash roasted unsalted pumpkin seeds in shell before eating them. Washing can add moisture and soften the roasted shells; if they need rinsing for a recipe, dry them thoroughly before using.
Do roasted unsalted pumpkin seeds in shell make you gain weight?
Not by themselves, but eating large amounts can add substantially to your overall food intake because seeds are energy-dense. Put a portion in a bowl instead of snacking straight from a large bag to avoid eating more than intended.
Can you eat roasted unsalted pumpkin seeds in shell before bed?
Yes, you can eat them before bed if they sit comfortably with you. Their shells are fibrous and take more chewing, so a large handful close to bedtime may feel heavy or cause digestive discomfort for some people.
Roasted unsalted pumpkin seeds in shell Vitamins & Minerals
Vitamins
Biotin
1.12µg · 4% DV
B3
0.48mg · 3% DV
B5
0.1mg · 2% DV
Vitamin K
1.96µg · 2% DV
Minerals
Phosphorus
174mg · 25% DV
Magnesium
73mg · 17% DV
Copper
0.15mg · 17% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
227mg · 7% DV
Sodium
3.36mg · 0% DV
Roasted unsalted pumpkin seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted unsalted pumpkin seeds in shell
To burn the 125 calories in 1 ounce (small) (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 Roasted unsalted pumpkin seeds in shell?
Roasted unsalted pumpkin seeds in shell are pumpkin seeds toasted with their outer husks intact. They have a crisp, nutty shell and a firmer, pleasantly rich kernel; without added salt, their mild earthy flavour comes through. Eat them by cracking the shell with your teeth and taking out the seed inside, rather than eating the husk.
They’re a familiar snack in many places, enjoyed by the handful at home, during games, or alongside a drink. Their protein, fibre and fats make them more sustaining than many crisp snacks. Since they’re unsalted, they’re also a good option when you want to avoid added salt; serve a small portion in a bowl and keep a dish nearby for the shells.
How Nutritious Is Roasted unsalted pumpkin seeds in shell?
Nutrient density
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
Medium
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 Roasted unsalted pumpkin seeds in shell 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 unsalted pumpkin seeds in shell Contain Allergens?
No known major allergens
Which Diets Is Roasted unsalted pumpkin seeds in shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted unsalted pumpkin seeds in shell Fat Profile
SATURATED
1.04g
MONOUNSATURATED
1.71g
POLYUNSATURATED
2.44g
Omega 6:3 ratio 117.5:1
Above the ideal 4:1 (117.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.