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Pumpkin Seeds (Shelled) Calories
Rich in magnesium and zinc, contains healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Pumpkin Seeds (Shelled) Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Pumpkin Seeds (Shelled) Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Folate
58µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Pumpkin Seeds (Shelled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pumpkin Seeds (Shelled) 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 (Shelled) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seeds (Shelled) 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 (Shelled) Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.1g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Foods Similar to Pumpkin Seeds (Shelled)
Pumpkin Seeds (Shelled) — Frequently Asked Questions
How many calories and how much protein are in shelled pumpkin seeds?
Per 100 grams, shelled pumpkin seeds provide 559 calories and 30.2 grams of protein. They also contain 49.1 grams of fat, making them energy-dense.
Are shelled pumpkin seeds keto-friendly and low glycemic?
Yes, shelled pumpkin seeds are compatible with keto diets. With a glycemic index of 10, they are also a low-glycemic food choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.