🌰
Pumpkin Seeds (With Shell) Calories
Rich in minerals and fiber, healthy snack
CALORIES
GI
POTASSIUM
FIBER
Pumpkin Seeds (With Shell) Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
54g
· 47%
Protein
19g
· 16%
Fat
19g
· 37%
Fiber
18g
Pumpkin Seeds (With Shell) Vitamins & Minerals
Vitamins
B3
4.7mg · 29% DV
B1
0.27mg · 23% DV
Folate
58µg · 14% DV
B2
0.15mg · 12% DV
Minerals
Phosphorus
1170mg · 167% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Magnesium
262mg · 62% DV
Pumpkin Seeds (With Shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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).
Foods Similar to Pumpkin Seeds (With Shell)
Pumpkin Seeds (With Shell) — Frequently Asked Questions
How many calories are in pumpkin seeds with shells?
Pumpkin seeds with shells contain 446 calories per 100 g. The same amount provides 19 g of protein, 19 g of fat, and 18 g of fiber.
Are pumpkin seeds with shells keto-friendly?
Yes, pumpkin seeds with shells are compatible with a keto diet. However, they contain 54 g of carbohydrates per 100 g, so portion size matters.
Have another question about Pumpkin Seeds (With Shell)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.