1 tablespoon (medium) of Pumpkin Seeds (Shelled) (10 g) has 56 calories. That works out to 559 calories per 100 g. It contains 1.1 g of carbs, 3 g of protein, 4.9 g of fat and 0.6 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Pumpkin Seeds (Shelled)?

Pumpkin Seeds (Shelled) are the edible kernels inside pumpkin seeds, with the hard outer shells removed. They can be eaten raw or roasted as a snack, or added to dishes for crunch and a nutty flavour.

Their taste is mild and earthy, and roasting brings out a toastier note. Across many cuisines, shelled pumpkin seeds are sprinkled over salads, soups, porridge and baked goods; they’re also often blended into sauces or seed butter. They provide protein and unsaturated fats, along with magnesium and zinc, so a small handful can make a satisfying addition to a meal. For a lighter option, scatter a tablespoon over yogurt or a salad rather than eating them by the handful.

Pumpkin Seeds (Shelled) Nutrition Facts

Selected: 100 g

559

KCAL / 100G

Carbs

10.7g

· 4% DV

Protein

30.2g

· 60% DV

Fat

49.1g

· 63% DV

Fiber

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 7% · Protein 20% · Fat 73%

Pumpkin Seeds (Shelled) Vitamins & Minerals

Vitamins

4.99mg · 31% DV

0.27mg · 23% DV

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

How Nutritious Is Pumpkin Seeds (Shelled)?

Nutrient density

Very high

85/ 100

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

High

60/ 100

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.

Pumpkin Seeds (Shelled) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pumpkin Seeds (Shelled)

To burn the 559 calories in 100 g:

🚶

138min

Walking (5 km/h)

🏃

57min

Running (8 km/h)

🚴

76min

Cycling

🏊

65min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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).

Compare Pumpkin Seeds (Shelled)

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Pumpkin Seeds (Shelled) vs Peanuts8 kcal fewer per 100 g

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Pumpkin Seeds (Shelled) vs Walnut95 kcal fewer per 100 g

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Pumpkin Seeds (Shelled) vs Almond20 kcal fewer per 100 g

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Pumpkin Seeds (Shelled) vs Sunflower seeds25 kcal fewer per 100 g

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Foods Similar to Pumpkin Seeds (Shelled)

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Pumpkin Seeds (Shelled)

What are the benefits of pumpkin seeds (shelled)?

Pumpkin seeds (shelled) provide magnesium, zinc, protein, and unsaturated fats. These nutrients support normal muscle and immune function, but eating the seeds is not a treatment or a guaranteed way to prevent illness.

What are pumpkin seeds (shelled) called, and are they the same as pepitas?

Yes, pepitas commonly means pumpkin seeds with the hard outer shell removed. The term is especially familiar in Mexican and Latin American cooking; some varieties naturally produce shell-free seeds, while others are hulled after harvest.

How do you eat pumpkin seeds (shelled)?

Add pumpkin seeds (shelled) to salads, oatmeal, yogurt, soups, or baked goods. You can also blend them into pesto or sprinkle them over a finished dish for a mild, nutty flavor and a little crunch.

How do you roast pumpkin seeds (shelled) at home?

Spread pumpkin seeds (shelled) in a single layer and roast them in a moderate oven, stirring once or twice until fragrant and lightly golden. Watch closely near the end because their small size makes them easy to burn.

How should you store pumpkin seeds (shelled)?

Keep pumpkin seeds (shelled) in an airtight container in a cool, dark place. Their natural oils can turn rancid with heat and air, so refrigerate them for longer storage and freeze them if you will not use them soon.

Are raw or roasted pumpkin seeds (shelled) healthier?

Both raw and dry-roasted pumpkin seeds (shelled) can be part of a healthy diet. Raw seeds have a softer texture, while roasting brings out a deeper flavor; avoid heavily salted versions if you are limiting sodium.

How many pumpkin seeds (shelled) should you eat a day?

A medium tablespoon is a practical serving of pumpkin seeds (shelled). They are easy to eat by the handful, so portion some into a bowl rather than snacking straight from a large bag.

Do pumpkin seeds (shelled) help you sleep?

Pumpkin seeds (shelled) contain nutrients involved in normal body functions, but there is no strong evidence that eating them makes you sleepy or treats insomnia. Having a small portion at night is fine if it suits you.

Do pumpkin seeds (shelled) cause weight gain?

Pumpkin seeds (shelled) do not cause weight gain by themselves, but their energy density means large portions can add up quickly. Measure a serving and use the seeds as a topping or snack rather than eating freely from the bag.

Are pumpkin seeds (shelled) good for prostate health?

Pumpkin seeds (shelled) contain zinc and other nutrients, but evidence does not show that they prevent prostate disease or treat prostate symptoms. They can be eaten as part of a varied diet, not as a substitute for medical care.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026