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Pumpkin Seeds (Shell-On, Unsalted) Calories
Rich in minerals and fiber, shell-on and unsalted
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pumpkin Seeds (Shell-On, Unsalted) (30 g) has 134 calories. That works out to 446 calories per 100 g. It contains 4.5 g of carbs, 5.7 g of protein, 11.1 g of fat and 2 g of fiber. Its 369.9 mg of Phosphorus covers 53% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin Seeds (Shell-On, Unsalted) Nutrition Facts
Selected: 1 piece (medium) · 30 g
134
KCAL / 30G
Carbs
4.5g
· 2% DV
Protein
5.7g
· 11% DV
Fat
11.1g
· 14% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 16% · Fat 71%
Pumpkin Seeds (Shell-On, Unsalted) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 2.01 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 5.7 g | 11% |
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 Medium Pumpkin Seeds (Shell-On, Unsalted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 134 kcal |
| 1 tablespoon (whole) | 10 g | 45 kcal |
| 1 piece (small) | 15 g | 67 kcal |
| 1 serving (medium) | 40 g | 178 kcal |
| 1 piece (large) | 50 g | 223 kcal |
| 1 piece (extra large) | 60 g | 268 kcal |
| 1 cup (whole) | 85 g | 379 kcal |
| 100 g | 100 g | 446 kcal |
| 1 pack (whole) | 100 g | 446 kcal |
Calculated from 446 calories per 100 g.
Frequently Asked Questions About Pumpkin Seeds (Shell-On, Unsalted)
Can you eat pumpkin seeds (shell-on, unsalted) with the shells on?
Yes, the shells of pumpkin seeds (shell-on, unsalted) are edible, but they are firm and fibrous. Chew them thoroughly. If the shells feel too tough or are uncomfortable to eat, crack each seed and eat the inner kernel instead.
How do you roast pumpkin seeds (shell-on, unsalted) at home?
Spread pumpkin seeds (shell-on, unsalted) in a single layer on a baking tray and roast, stirring occasionally, until lightly browned and fragrant. Added oil is optional. Since they are unsalted, you can season them to taste after roasting.
How do you remove the shells from pumpkin seeds (shell-on, unsalted)?
To shell pumpkin seeds (shell-on, unsalted), bite or press the edge until the hard outer shell cracks, then pull out the kernel. If you need a batch of kernels for a recipe, expect to shell them individually; the shells do not separate easily in bulk.
How should you store pumpkin seeds (shell-on, unsalted)?
Keep pumpkin seeds (shell-on, unsalted) in an airtight container in a cool, dry place, away from heat and moisture. For longer storage, refrigerate them in a sealed container. Discard seeds that smell rancid or taste unpleasant.
Can you eat pumpkin seeds (shell-on, unsalted) raw?
Yes, pumpkin seeds (shell-on, unsalted) can be eaten without roasting. The shells may seem tougher than roasted ones, so chew them well or crack them and eat the kernels. Use seeds that are clean and smell fresh.
Do pumpkin seeds (shell-on, unsalted) need to be soaked before eating?
No, pumpkin seeds (shell-on, unsalted) do not need soaking before you eat them. Soaking does not remove the hard shells, and wet seeds need to be dried thoroughly before roasting if you want them to crisp up.
Can pumpkin seeds (shell-on, unsalted) cause digestive discomfort?
They can, particularly if you eat a large amount or swallow the fibrous shells without chewing well. Some people notice bloating or discomfort. Try a smaller portion, chew carefully, or crack the seeds and eat only the kernels.
How much pumpkin seeds (shell-on, unsalted) should you eat in a day?
A small handful of pumpkin seeds (shell-on, unsalted) works as a snack for many people. Because the shells take time to eat, remember that the portion you consume is the kernels inside, not the discarded shells.
Are pumpkin seeds (shell-on, unsalted) good to eat at night?
Yes, pumpkin seeds (shell-on, unsalted) can be eaten at night; there is no special reason to avoid them solely because of the time. Their shells make them easy to keep nibbling, so portion some out rather than eating straight from a large bag.
What is the difference between pumpkin seeds (shell-on, unsalted) and pepitas?
Pumpkin seeds (shell-on, unsalted) still have their firm outer shells, while pepitas are the green kernels with the shells removed. The shell-on seeds take more chewing and peeling; pepitas are easier to add directly to salads, baking, and other recipes.
Pumpkin Seeds (Shell-On, Unsalted) Vitamins & Minerals
Vitamins
B3
1.35mg · 8% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Vitamin E
0.66mg · 4% DV
Minerals
Phosphorus
370mg · 53% DV
Copper
0.42mg · 47% DV
Magnesium
178mg · 42% DV
Zinc
2.34mg · 21% DV
Potassium ⭐
243mg · 7% DV
Sodium
2.1mg · 0% DV
Pumpkin Seeds (Shell-On, Unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seeds (Shell-On, Unsalted)
To burn the 134 calories in 1 piece (medium) (30 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 (Shell-On, Unsalted)?
Shell-on, unsalted pumpkin seeds are the seeds of pumpkins, left in their firm outer hulls and prepared without added salt. They are commonly dried or roasted for snacking, though the exact texture depends on how they are prepared. The hull is usually cracked open with the teeth, and the inner seed is eaten.
They’re enjoyed across many regions as a casual snack, often alongside drinks or shared from a bowl; in North America, they’re also familiar as roasted pepitas, though those are usually hulled. With both protein and fibre, these seeds make a substantial snack rather than a very light nibble: 100 g provides 6.5 g of fibre. Pair them with dried fruit for contrast, or portion out a small bowl if you want to keep snacking in check.
How Nutritious Is Pumpkin Seeds (Shell-On, 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
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 Pumpkin Seeds (Shell-On, Unsalted) 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 (Shell-On, Unsalted) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seeds (Shell-On, 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 (Shell-On, Unsalted) Fat Profile
SATURATED
2.01g
MONOUNSATURATED
3.93g
POLYUNSATURATED
4.74g
Omega 6:3 ratio 235.5:1
Above the ideal 4:1 (235.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.