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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
Can raw pumpkin seeds be eaten without roasting?
Yes, raw pumpkin seeds can be eaten as they are. Their mild, nutty taste works well in salads, yogurt, porridge, and homemade breads.
What is the best way to store raw pumpkin seeds?
Keep them in an airtight container away from heat and light, since their oils can turn rancid. Refrigeration or freezing is a good option for longer storage.
Can raw pumpkin seeds be frozen?
Yes. Freezing them in an airtight container or sealed bag helps slow rancidity, and they can be added to foods straight from the freezer.
Why do pumpkin seeds sometimes taste bitter or stale?
Their unsaturated fats can oxidize after exposure to air, light, or warmth, creating a bitter, stale flavor. Discard seeds that smell sharply rancid, paint-like, or unusually bitter.
Does roasting pumpkin seeds change their nutritional quality?
Brief roasting at a moderate temperature generally preserves most protein and minerals, but very high heat can promote oxidation of delicate fats. Salted roasted seeds can also add substantial sodium.
Are raw pumpkin seeds better before or after a workout?
Because they are rich in fat and protein, they are usually better as part of a meal or snack than as a quick pre-workout fuel. After exercise, pair them with carbohydrate-containing foods such as fruit, yogurt, or a balanced meal.
Can you eat pumpkin seeds at night?
A small serving can fit into an evening snack. However, their rich fat content may be uncomfortable close to bedtime for people prone to reflux or indigestion.
Are raw pumpkin seeds better than spinach for iron?
They provide different nutrient profiles, so neither is simply better overall. Pairing pumpkin seeds with vitamin C-rich foods, such as citrus, peppers, or tomatoes, can support absorption of their plant-based iron.
Does everyone tolerate raw pumpkin seeds safely?
People with a seed allergy should avoid them. Whole seeds can also be a choking hazard for young children or anyone with swallowing difficulties, so ground seeds are a safer choice in those situations.
Should pumpkin seeds be eaten with their shells or as pepitas?
Pepitas, the shelled green kernels, are softer and usually easier to digest. Seeds with shells are tougher, need thorough chewing, and may bother people with sensitive digestion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.