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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 should shelled pumpkin seeds be stored?
Keep shelled pumpkin seeds in an airtight container in a cool, dark place. Because their oils can turn rancid, the refrigerator or freezer is better for longer storage.
Can shelled pumpkin seeds be frozen?
Yes. Freezing them in an airtight container or freezer bag helps protect their oils from going rancid; simply let them sit briefly at room temperature before using.
How can you tell whether pumpkin seeds have gone bad?
A bitter, sour, paint-like smell or taste can indicate rancid oils. Discard seeds that smell musty, feel damp, or show any signs of mold.
Are raw or roasted pumpkin seeds better?
Both can fit into a balanced diet. Raw seeds have a milder flavor, while light roasting improves aroma; prolonged high heat may damage some delicate oils and nutrients.
Why do pumpkin seeds burn or taste bitter when toasted?
Their high fat content means they can scorch quickly at high temperatures. Toast them over low to medium heat, stir often, and remove them once they are lightly fragrant and golden.
What foods pair well with shelled pumpkin seeds?
They add crunch to yogurt, oatmeal, salads, soups, and cooked vegetables. Adding them to fruit or yogurt can make a snack more satisfying because they provide fat and protein.
Are pumpkin seeds better before or after a workout?
They work well after exercise as part of a meal or snack with carbohydrate-rich foods such as fruit and a protein source such as yogurt. Right before intense training, a large serving may feel heavy for some people because fat digests slowly.
Is it okay to eat pumpkin seeds at night?
Yes, they can be a satisfying evening snack. It is helpful to portion them out, and people prone to reflux or indigestion may prefer not to eat them immediately before lying down.
Do pumpkin seeds get rid of intestinal parasites?
There is no strong human evidence that pumpkin seeds treat intestinal parasites. Anyone who suspects a parasitic infection should seek medical testing and appropriate treatment.
Who should be cautious with shelled pumpkin seeds?
People with a seed allergy should avoid them. Those with digestive sensitivity or a medical reason to limit certain minerals, such as some kidney conditions, should discuss suitable amounts with a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.