1 serving (medium) of Pumpkin Seeds (With Shell) (30 g) has 134 calories. That works out to 446 calories per 100 g. It contains 16.2 g of carbs, 5.7 g of protein, 5.7 g of fat and 5.4 g of fiber. Its 351 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Pumpkin Seeds (With Shell)?

Pumpkin seeds with their shells are the flat seeds removed from pumpkins and usually roasted whole. Unlike the familiar green, shelled kernels, these have a firm, pale shell that you crack open to eat the seed inside. They’re enjoyed as a crunchy snack in many places, often roasted with salt and shared at home or on the go; the kernels can also be picked out and added to salads or baked goods. They provide fibre and minerals, and are more substantial than a light, low-fibre nibble. If you’d like to keep the snack less salty, choose an unsalted roast; for easier eating, use the kernels in a salad or yoghurt.

Pumpkin Seeds (With Shell) Nutrition Facts

Selected: 100 g

446

KCAL / 100G

Carbs

54g

· 20% DV

Protein

19g

· 38% DV

Fat

19g

· 24% DV

Fiber

18g

· 64% DV

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

Calories come from: Carbs 47% · Protein 16% · Fat 37%

Pumpkin Seeds (With Shell) Vitamins & Minerals

Vitamins

4.7mg · 29% DV

0.27mg · 23% DV

Folate

58µg · 14% DV

0.15mg · 12% DV

Minerals

Phosphorus

1170mg · 167% DV

Copper

1mg · 111% DV

Zinc

8mg · 73% DV

Magnesium

262mg · 62% DV

How Nutritious Is Pumpkin Seeds (With Shell)?

Nutrient density

Very high

80/ 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

Medium

59/ 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 (With Shell) 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 (With Shell)

To burn the 446 calories in 100 g:

🚶

110min

Walking (5 km/h)

🏃

46min

Running (8 km/h)

🚴

61min

Cycling

🏊

52min

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 (With 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 (With 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 (With 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 (With Shell) Fat Profile

SATURATED

3.7g

MONOUNSATURATED

6.7g

POLYUNSATURATED

8.7g

⚖️

Omega 6:3 ratio 170:1

Above the ideal 4:1 (170:1).

Compare Pumpkin Seeds (With Shell)

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Pumpkin Seeds (With Shell) vs Peanuts121 kcal fewer per 100 g

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Pumpkin Seeds (With Shell) vs Walnut208 kcal fewer per 100 g

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Pumpkin Seeds (With Shell) vs Almond133 kcal fewer per 100 g

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Pumpkin Seeds (With Shell) vs Sunflower seeds138 kcal fewer per 100 g

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Foods Similar to Pumpkin Seeds (With Shell)

🥜

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 (With Shell)

Can you eat pumpkin seeds with shells?

Yes, pumpkin seeds with shells are edible, but the hulls are fibrous and tough. Chew them thoroughly, or crack each seed and eat the inner kernel if the shells feel unpleasant or are difficult to chew.

How do you roast pumpkin seeds with shells?

Spread dry pumpkin seeds with shells in a single layer on a baking tray and roast, stirring occasionally, until crisp. Pat freshly washed seeds completely dry first; add seasonings before roasting so they stick to the shells.

How do you shell pumpkin seeds with shells?

To shell pumpkin seeds with shells, hold one seed between your fingers and bite across its pointed edge to crack the hull. Open it with your fingers and remove the kernel; discard the hull rather than swallowing it if you prefer.

Are pumpkin seeds with shells harder to digest than shelled pumpkin seeds?

Yes, the fibrous hulls in pumpkin seeds with shells are tougher to break down than the kernels alone. Eating a lot or swallowing them without chewing well may cause bloating or digestive discomfort, so chew slowly and thoroughly.

Are pumpkin seeds with shells better raw or roasted?

Pumpkin seeds with shells can be eaten raw or roasted. Roasting makes the hulls crisp and often easier to crack, while raw seeds tend to have a chewier shell. Choose unsalted seeds if you want to limit sodium.

How do you eat pumpkin seeds with shells without swallowing the shells?

Crack pumpkin seeds with shells between your teeth, remove the inner kernel with your tongue, and spit out the hull. The pointed edge is usually the easiest place to bite; avoid chewing hard if the shell is uncomfortable.

How should you store pumpkin seeds with shells?

Keep pumpkin seeds with shells in an airtight container in a cool, dry, dark place. Moisture can make them lose their crunch, while heat and light can make the oils in the kernels turn stale more quickly.

Are salted pumpkin seeds with shells healthy to snack on?

Salted pumpkin seeds with shells can be a convenient snack, but the salt can add up if you eat them often or in large amounts. Choose unsalted or lightly salted seeds if you are watching your sodium intake.

Can dogs eat pumpkin seeds with shells?

It is safer not to give dogs pumpkin seeds with shells. The hard hulls can be difficult to chew and may pose a choking or digestive-obstruction risk; plain, shelled seeds are a safer option in small amounts.

Do you need to wash pumpkin seeds with shells before roasting them?

Wash pumpkin seeds with shells if they were freshly scooped from a pumpkin, removing any attached pulp, then dry them completely before roasting. Packaged, dry seeds generally do not need washing, and adding moisture can slow roasting.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026