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Unsalted raw pumpkin seeds Calories
Rich in minerals and protein, contains healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Unsalted raw pumpkin seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Unsalted raw pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
Biotin
9µg · 30% DV
B1
0.27mg · 23% DV
Folate
58µg · 14% DV
Minerals
Copper
2mg · 222% DV
Phosphorus
1233mg · 176% DV
Manganese
4mg · 174% DV
Magnesium
592mg · 141% DV
Unsalted raw pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted raw pumpkin seeds Processed?
NOVA 1
Unprocessed
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 Unsalted raw pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Unsalted raw pumpkin seeds 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
Unsalted raw pumpkin seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
20.9g
Omega 6:3 ratio 209:1
Above the ideal 4:1 (209:1).
Foods Similar to Unsalted raw pumpkin seeds
Unsalted raw pumpkin seeds — Frequently Asked Questions
How many calories and how much protein are in unsalted raw pumpkin seeds?
Per 100 g, unsalted raw pumpkin seeds provide 559 calories and 30.2 g of protein. They also contain 49.1 g fat, 10.7 g carbs, and 6 g fiber.
Are unsalted raw pumpkin seeds keto-friendly and low glycemic?
Yes. They are listed as keto-compatible, and their glycemic index is 15, which is low.
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Nutrition data compiled from USDA FoodData Central and scientific sources.