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Pumpkin Seeds (Unsalted) Calories
Rich in magnesium and zinc, contains healthy fats
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Pumpkin Seeds (Unsalted) (30 g) has 168 calories. That works out to 560 calories per 100 g. It contains 3 g of carbs, 9 g of protein, 14.7 g of fat and 1.8 g of fiber. Its 1.3 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
What is Pumpkin Seeds (Unsalted)?
Pumpkin seeds are the edible seeds found inside pumpkins. They may be eaten with their pale shells or as hulled green kernels; without added salt, their flavour is mild, nutty and slightly sweet, especially when toasted.
They’re enjoyed as a snack in many parts of the world, and can be sprinkled over salads, porridge or yoghurt, or stirred into baking and trail mix. Pumpkin seeds are rich in protein and fats, with comparatively little carbohydrate, so a small handful can make a filling addition to a meal. Choose the hulled kind for a softer bite, or toast the seeds gently to bring out their flavour without needing extra salt.
Pumpkin Seeds (Unsalted) Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 4% DV
Protein
30g
· 60% DV
Fat
49g
· 63% DV
Fiber
6g
· 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 (Unsalted) Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 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 (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
High
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 (Unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seeds (Unsalted)
To burn the 560 calories in 100 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.
Is Pumpkin Seeds (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 (Unsalted) Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seeds (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 (Unsalted) Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.1g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Compare Pumpkin Seeds (Unsalted)
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Frequently Asked Questions About Pumpkin Seeds (Unsalted)
What are the health benefits of unsalted pumpkin seeds?
Unsalted pumpkin seeds provide magnesium, zinc, and unsaturated fats. They can add these nutrients to snacks or meals, but they are not a treatment for any condition; enjoy them as one part of a varied diet.
Can you eat unsalted pumpkin seeds raw?
Yes, unsalted pumpkin seeds can be eaten raw; roasting is optional. Raw seeds have a milder flavor and softer texture, while roasting makes them crunchier and brings out a toasted taste.
Are the shells of unsalted pumpkin seeds edible?
Yes, the shells are edible, but they are tough and high in fiber, so chew them thoroughly. If you find them difficult to eat, crack the shell and eat the inner seed instead.
How do you roast unsalted pumpkin seeds at home?
Spread unsalted pumpkin seeds in a single layer on a baking tray and roast them, stirring occasionally, until crisp and fragrant. You can also toast them in a dry pan over medium-low heat, stirring often to prevent burning.
Are pepitas the same as unsalted pumpkin seeds?
Pepitas are pumpkin seeds with their hard outer shells removed, while the term pumpkin seeds can refer to either shelled or unshelled seeds. Both can be unsalted; check the product description to know which form you have.
How should you store unsalted pumpkin seeds?
Keep unsalted pumpkin seeds in an airtight container in a cool, dry place to slow staleness. For longer storage, refrigerate them in a sealed container; their natural oils can develop an unpleasant flavor if they turn rancid.
How many unsalted pumpkin seeds should you eat a day?
A medium serving is about 30 grams of unsalted pumpkin seeds. That works as a snack or a topping for oatmeal and salads; measure a portion rather than eating straight from a large bag.
Do unsalted pumpkin seeds make you gain weight?
Unsalted pumpkin seeds do not cause weight gain by themselves, but large portions can add substantial energy to your day. Serving a measured amount is an easy way to enjoy them without mindless snacking.
Do unsalted pumpkin seeds help you sleep?
Unsalted pumpkin seeds contain nutrients such as magnesium, but there is no strong evidence that eating them improves sleep. They can be a bedtime snack if you like, though a large serving just before bed may feel uncomfortable.
Are unsalted pumpkin seeds good for blood sugar?
Unsalted pumpkin seeds can fit into many eating plans for blood sugar management, especially as a measured snack rather than a sweetened topping. Individual meal plans and medication can change what works, so ask your clinician or dietitian for personal guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.