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Raw Pumpkin Seed Calories
Rich in magnesium and zinc, contains healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Raw Pumpkin Seed Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Raw Pumpkin Seed Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Folate
58µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Raw Pumpkin Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Pumpkin Seed 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 Raw Pumpkin Seed Contain Allergens?
No known major allergens
Which Diets Is Raw Pumpkin Seed 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
Raw Pumpkin Seed Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.1g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Foods Similar to Raw Pumpkin Seed
Raw Pumpkin Seed — Frequently Asked Questions
How many calories are in raw pumpkin seeds?
Raw pumpkin seeds provide 559 calories per 100 g.
Are raw pumpkin seeds high in protein?
They contain 30.2 g of protein per 100 g.
How many carbs do raw pumpkin seeds have?
Raw pumpkin seeds contain 10.7 g of carbohydrates per 100 g.
Can I eat raw pumpkin seeds on a keto diet?
Yes. Raw pumpkin seeds are compatible with a keto diet and contain 10.7 g of carbohydrates per 100 g.
What is the glycemic index of raw pumpkin seeds?
Raw pumpkin seeds have a glycemic index of 10.
Are raw pumpkin seeds high in fat?
Yes. They contain 49.1 g of fat per 100 g.
Do raw pumpkin seeds contain fiber?
Yes. Raw pumpkin seeds provide 6 g of fiber per 100 g.
Are raw pumpkin seeds suitable for vegan diets?
Yes. They are compatible with vegan and vegetarian diets, as well as pescatarian, paleo, Mediterranean, and flexitarian eating patterns.
Are raw pumpkin seeds gluten-free?
Yes. Raw pumpkin seeds are compatible with a gluten-free diet.
Are raw pumpkin seeds processed?
No. They are classified as an unprocessed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.