EatBetterEatBetter
Categories ▾Tools ▾Food GuideCompareBlog
TR
App StoreGoogle Play

🎃

●Low GI
⚡High Potassium
💪High Protein

Raw shelled pumpkin seeds Calories

Raw shelled pumpkin seeds

CALORIES

560kcal

GI

10low

POTASSIUM

810mg

FIBER

6g

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

10
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

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

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

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

🌻

Sunflower seeds in shell

480 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

🌰

Hazelnut (Raw)

628 kcal

🥜

Mixed nuts (roasted)

607 kcal

🥜

Unsalted peanuts

567 kcal

🥜

Pistachio (in shell)

560 kcal

🥥

Shredded Coconut

660 kcal

Raw shelled pumpkin seeds — Frequently Asked Questions

How many calories are in raw shelled pumpkin seeds?

Raw shelled pumpkin seeds provide 560 calories per 100 g.

Are raw pumpkin seeds high in protein?

Yes. They contain 30 g of protein per 100 g.

Can I eat raw shelled pumpkin seeds on a keto diet?

Yes, raw shelled pumpkin seeds are compatible with a keto diet. They contain 10 g of carbohydrates per 100 g.

What is the glycemic index of pumpkin seeds?

Raw shelled pumpkin seeds have a glycemic index of 10. This is a low glycemic index value.

How much fat is in raw shelled pumpkin seeds?

Raw shelled pumpkin seeds contain 49 g of fat per 100 g.

Do raw pumpkin seeds contain fiber?

Yes. They provide 6 g of fiber per 100 g.

Are pumpkin seeds carbohydrate-free?

No. Raw shelled pumpkin seeds contain 10 g of carbohydrates per 100 g.

Are raw shelled pumpkin seeds suitable for vegans?

Yes, they are compatible with vegan and vegetarian diets. They also fit omnivore, pescatarian, paleo, Mediterranean, flexitarian, gluten-free, and keto eating patterns.

Can pumpkin seeds help make a meal more filling?

Their protein, fat, and fiber can contribute to the nutritional makeup of a meal or snack. Per 100 g, they contain 30 g protein, 49 g fat, and 6 g fiber.

Are raw shelled pumpkin seeds minimally processed?

Yes. Raw shelled pumpkin seeds are classified as minimally processed.

Have another question about Raw shelled pumpkin seeds?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.