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Raw pumpkin seeds in shell Calories
Fiber-rich, good source of magnesium and zinc
CALORIES
GI
POTASSIUM
FIBER
Raw pumpkin seeds in shell Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
18g
· 22%
Protein
18.6g
· 23%
Fat
19.4g
· 55%
Fiber
18.4g
Raw pumpkin seeds in shell Vitamins & Minerals
Vitamins
Biotin
4µg · 13% DV
B2
0.09mg · 7% DV
Vitamin K
7µg · 6% DV
B3
0.7mg · 4% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
760mg · 109% DV
Manganese
2mg · 87% DV
Magnesium
262mg · 62% DV
Raw pumpkin seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw pumpkin seeds in shell 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 seeds in shell Contain Allergens?
No known major allergens
Which Diets Is Raw pumpkin seeds in 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
Raw pumpkin seeds in shell Fat Profile
SATURATED
3.8g
MONOUNSATURATED
6.1g
POLYUNSATURATED
8.9g
Omega 6:3 ratio 96.7:1
Above the ideal 4:1 (96.7:1).
Foods Similar to Raw pumpkin seeds in shell
Raw pumpkin seeds in shell — Frequently Asked Questions
How many calories are in raw pumpkin seeds in shell?
Raw pumpkin seeds in shell provide 446 calories per 100 g. The same portion contains 18.6 g of protein, 19.4 g of fat, and 18 g of carbohydrates.
Are raw pumpkin seeds in shell keto-friendly?
Yes, raw pumpkin seeds in shell are compatible with a keto diet. They have a glycemic index of 10 and provide 18.4 g of fiber per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.