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🎃

●Low GI

⚡High Potassium

💪High Protein

Pumpkin seeds, unsalted, in shell Calories

Mineral-rich snack high in magnesium, zinc, and healthy fats

CALORIES

446kcal

15low

POTASSIUM

809mg

FIBER

18.4g

Pumpkin seeds, unsalted, in shell Nutrition Facts

Selected: 100 g

446

KCAL / 100G

Carbs

15.7g

· 20%

Protein

18.6g

· 24%

Fat

19.4g

· 56%

Fiber

18.4g

Pumpkin seeds, unsalted, in shell Vitamins & Minerals

Vitamins

Biotin

5µg · 17% DV

1.7mg · 11% DV

Vitamin K

7.3µg · 6% DV

0.06mg · 5% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Magnesium

262mg · 62% DV

Zinc

4mg · 36% DV

Pumpkin seeds, unsalted, in shell Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.6

Low

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

Is Pumpkin seeds, unsalted, in shell 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, in shell 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, unsalted, in shell 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, in shell Fat Profile

SATURATED

3.7g

MONOUNSATURATED

6.1g

POLYUNSATURATED

8.9g

⚖️

Omega 6:3 ratio 96.7:1

Above the ideal 4:1 (96.7:1).

Foods Similar to Pumpkin seeds, unsalted, in shell

🌻

Unsalted sunflower seeds

584 kcal

🌻

Roasted sunflower seeds

582 kcal

🌻

Sunflower seeds in shell

480 kcal

🎃

Raw shelled pumpkin seeds

560 kcal

🥜

Unsalted Peanut

567 kcal

🥜

Sugar-free peanut butter

590 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

Pumpkin seeds, unsalted, in shell — Frequently Asked Questions

How many calories are in unsalted pumpkin seeds in shell?

Unsalted pumpkin seeds in shell provide 446 calories per 100 g. The same amount contains 18.6 g of protein, 19.4 g of fat, and 18.4 g of fiber.

Are unsalted pumpkin seeds in shell suitable for a keto diet?

Yes, unsalted pumpkin seeds in shell are compatible with a keto diet. They contain 15.7 g of carbohydrates per 100 g and have a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.