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Raw shelled pumpkin seeds Calories
Raw shelled pumpkin seeds
CALORIES
GI
POTASSIUM
FIBER
Raw shelled pumpkin seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Raw shelled pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 15% DV
Folate
58µg · 14% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1230mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Raw shelled pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw shelled pumpkin seeds 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 Raw shelled pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Raw shelled pumpkin seeds 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 shelled pumpkin seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16g
POLYUNSATURATED
21g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Foods Similar to Raw shelled pumpkin seeds
Raw shelled pumpkin seeds — Frequently Asked Questions
What is the best way to store raw shelled pumpkin seeds?
Their fats can turn rancid when exposed to heat, light, and air. Keep them in an airtight container in a cool, dark place; refrigerate or freeze them for longer storage.
Does roasting raw pumpkin seeds change their nutritional quality?
Light roasting improves flavor, but very high heat can reduce some heat-sensitive compounds and affect fat quality. Roast briefly at moderate heat without added oil for a gentler approach.
Do raw pumpkin seeds need to be soaked before eating?
No, they are safe to eat raw. Soaking for a few hours may soften them and make them easier to digest for some people, but they should be dried thoroughly afterward.
What foods go well with raw pumpkin seeds?
They add crunch to yogurt, oatmeal, salads, soups, and fruit-based snacks. Pairing them with vitamin C-rich foods such as peppers, tomatoes, or fruit may support absorption of the iron they contain.
Are pumpkin seeds better before or after a workout?
Their protein and fat make them useful in meals or snacks around training. A large serving immediately before exercise may feel heavy, so they are often more comfortable after training or a few hours beforehand.
Is it okay to eat pumpkin seeds at night?
Yes, they can be part of an evening snack. Because they are energy-dense, keep the serving mindful and consider combining a small amount with yogurt or fruit.
Can pumpkin seeds help with constipation?
Their fiber can support regular bowel movements when eaten with enough fluids. They are not a treatment for constipation, and suddenly eating a lot may cause bloating in sensitive people.
Can pumpkin seeds correct iron deficiency on their own?
No. They provide plant-based iron, but diagnosed iron deficiency may require medical assessment and treatment, especially when it is significant.
Who should be careful with raw shelled pumpkin seeds?
Anyone with a seed allergy should avoid them. People with swallowing or chewing difficulties, young children, and those with sensitive digestion may do better with ground seeds and small portions.
Are pumpkin seeds healthier than sunflower seeds?
Both are nutritious seeds, and the better choice depends on how you use them and whether they are salted. Unsalted, raw, or lightly roasted versions and a varied diet are generally the most useful approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.