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Pumpkin seeds (salted) Calories
Rich in magnesium and zinc, salty snack
CALORIES
GI
POTASSIUM
FIBER
Pumpkin seeds (salted) Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 21%
Fat
46g
· 72%
Fiber
6g
Pumpkin seeds (salted) Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Folate
58µg · 14% DV
Minerals
Phosphorus
1170mg · 167% DV
Magnesium
550mg · 131% DV
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Pumpkin seeds (salted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pumpkin seeds (salted) 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 Pumpkin seeds (salted) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seeds (salted) 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 (salted) Fat Profile
SATURATED
8.5g
MONOUNSATURATED
16g
POLYUNSATURATED
19g
Omega 6:3 ratio 180:1
Above the ideal 4:1 (180:1).
Foods Similar to Pumpkin seeds (salted)
Pumpkin seeds (salted) — Frequently Asked Questions
How should salted pumpkin seeds be stored?
After opening, keep them in an airtight container in a cool, dark place. Refrigeration helps preserve freshness for longer; discard them if they develop a noticeably rancid or paint-like smell.
Can salted pumpkin seeds be frozen?
Yes. Freeze them in an airtight container or freezer bag to slow oxidation of their oils. Let them sit briefly at room temperature before eating or using them in recipes.
Does roasting pumpkin seeds change their nutritional quality?
Brief roasting at low to moderate heat improves flavour, but prolonged high heat can reduce some heat-sensitive compounds and affect delicate fats. Since they are already salted, there is usually no need to add more salt.
Why do salted pumpkin seeds sometimes taste bitter or stale?
Their oils can oxidize when exposed to heat, light, and air, creating a bitter, rancid flavour. If that flavour is pronounced, it is best to discard the seeds.
Should people with high blood pressure limit salted pumpkin seeds?
They may need to, because salted varieties can add substantial sodium to the diet. Unsalted pumpkin seeds are generally the more practical choice for people following a sodium-restricted eating pattern.
Are pumpkin seeds better before or after a workout?
Before exercise, their fat content may feel heavy for some people, so a small serving well ahead of training is usually more comfortable. After exercise, they work well in a snack with yogurt, kefir, fruit, or another carbohydrate source.
Is it bad to eat salted pumpkin seeds at night?
Eating them at night is not inherently harmful, but their salty, energy-dense nature can make mindless snacking easy. A pre-portioned serving can be helpful, especially for people prone to thirst, reflux, or late-night grazing.
What foods pair well with salted pumpkin seeds?
They add crunch to salads, roasted vegetables, soups, grain bowls, and plain yogurt. Taste the dish before seasoning, as the seeds themselves can contribute plenty of salt.
What is the main difference between salted and unsalted pumpkin seeds?
They are fundamentally the same seed; the important difference is the added salt and resulting sodium intake. Unsalted seeds give you more control over seasoning throughout the day.
Do pumpkin seeds help with regular bowel movements?
Their fibre can support regularity when combined with adequate fluids and an overall fibre-rich diet. Large amounts may cause gas or bloating in some people, particularly if they are not used to eating much fibre.
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Nutrition data compiled from USDA FoodData Central and scientific sources.