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Raw pumpkin seeds in shell Calories
Fiber-rich, good source of magnesium and zinc
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw pumpkin seeds in shell (30 g) has 134 calories. That works out to 446 calories per 100 g. It contains 5.4 g of carbs, 5.6 g of protein, 5.8 g of fat and 5.5 g of fiber. Its 228 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw pumpkin seeds in shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
134
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
5.6g
· 11% DV
Fat
5.8g
· 7% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 23% · Fat 55%
Raw pumpkin seeds in shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 5.5 g | 20% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Raw pumpkin seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 134 kcal |
| 1 piece (whole) | 1 g | 4 kcal |
| 1 tablespoon (whole) | 10 g | 45 kcal |
| 2 tablespoon (whole) | 20 g | 89 kcal |
| 1 ounce (whole) | 28 g | 125 kcal |
| 1 serving (large) | 45 g | 201 kcal |
| 1 cup (whole) | 64 g | 285 kcal |
| 100 g | 100 g | 446 kcal |
Calculated from 446 calories per 100 g.
Frequently Asked Questions About Raw pumpkin seeds in shell
Can you eat the shells of raw pumpkin seeds in shell?
Yes, the shells are edible, but they are tough and fibrous, so chew them thoroughly. If they feel unpleasant or are difficult to chew, crack the shells and eat the kernels instead; avoid swallowing hard pieces whole.
How do you roast raw pumpkin seeds in shell?
Rinse the raw pumpkin seeds in shell and dry them completely, then spread them in a single layer on a baking tray. Roast over moderate heat, stirring occasionally, until crisp. Let them cool before eating; add salt afterward if desired.
Are raw pumpkin seeds in shell safe to eat without roasting?
Yes, fresh, food-grade raw pumpkin seeds in shell can generally be eaten without roasting. Keep them dry and discard any with mold, an off smell, or a bitter taste. Roasting is optional and mainly changes their flavor and crunch.
Do raw pumpkin seeds in shell need to be washed?
Wash raw pumpkin seeds in shell if they are dusty or sold loose, then dry them thoroughly before roasting or storing. If the package says they are ready to eat and the seeds look clean, washing is not necessary.
How should you store raw pumpkin seeds in shell?
Keep raw pumpkin seeds in shell in an airtight container in a cool, dry place, away from heat and moisture. For longer storage, refrigerate or freeze them in a sealed container; bring them back to room temperature while still sealed to limit condensation.
What is the difference between raw pumpkin seeds in shell and pepitas?
Raw pumpkin seeds in shell still have their tough outer hull, while pepitas are the kernels with that hull removed. Pepitas are easier to eat and use in recipes; shell-on seeds need more chewing or peeling.
Are raw pumpkin seeds in shell harder to digest than pepitas?
They can be, because the outer hull is tough and high in fiber. Chew shell-on seeds thoroughly, or choose pepitas if the shells cause discomfort. Eating a large amount quickly may also leave some people feeling bloated.
How do you remove the shells from raw pumpkin seeds in shell?
Hold a seed by its narrow end and gently crack the pointed seam with your teeth or fingers, then pull out the kernel. Peeling a large quantity one seed at a time is laborious, so buy pepitas if a recipe needs many kernels.
Can you soak raw pumpkin seeds in shell before eating them?
Yes, you can soak them, but the hard shells may remain tough and soaking is not required for eating. If you soak raw pumpkin seeds in shell, refrigerate them during the soak and dry them promptly afterward rather than leaving them damp.
Do raw pumpkin seeds in shell go bad?
Yes, they can become stale or rancid as their oils deteriorate. Discard raw pumpkin seeds in shell if they smell musty or sharply unpleasant, taste bitter, or show mold; moisture and warm storage make spoilage more likely.
Raw pumpkin seeds in shell Vitamins & Minerals
Vitamins
Biotin
1.2µg · 4% DV
B2
0.03mg · 2% DV
Vitamin K
2.1µg · 2% DV
B3
0.21mg · 1% DV
Minerals
Phosphorus
228mg · 33% DV
Manganese
0.57mg · 25% DV
Copper
0.21mg · 23% DV
Magnesium
79mg · 19% DV
Potassium ⭐
243mg · 7% DV
Sodium
5.4mg · 0% DV
Raw pumpkin seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw pumpkin seeds in shell
To burn the 134 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw pumpkin seeds in shell?
Raw pumpkin seeds in shell are the flat seeds of pumpkins, left in their firm outer hulls and not roasted. Pumpkin seeds have long been eaten in the Americas, and today they’re enjoyed as a snack in many places; the in-shell kind is especially suited to eating slowly, one seed at a time.
Crack the shell with your teeth and eat the kernel inside, or roast the seeds at home for a warmer, toastier flavour. They’re rich in fibre and provide magnesium and zinc, though they are also energy-dense. A small handful makes a satisfying snack; dry-roast them without added salt or oil if you want to keep it simple.
How Nutritious Is Raw pumpkin seeds in shell?
Nutrient density
High
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
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.
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
1.14g
MONOUNSATURATED
1.83g
POLYUNSATURATED
2.67g
Omega 6:3 ratio 87:1
Above the ideal 4:1 (87:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.