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Raw Unsalted Pumpkin Seeds Calories
Raw, unsalted, high in protein and magnesium, healthy fats
CALORIES
GI
POTASSIUM
FIBER
Raw Unsalted Pumpkin Seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Raw Unsalted Pumpkin Seeds Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B5
0.75mg · 15% DV
Folate
58µg · 14% DV
B2
0.15mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Raw Unsalted Pumpkin Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Unsalted Pumpkin Seeds 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 Unsalted Pumpkin Seeds Contain Allergens?
No known major allergens
Which Diets Is Raw Unsalted 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 Unsalted Pumpkin Seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
20.7g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
Foods Similar to Raw Unsalted Pumpkin Seeds
Raw Unsalted Pumpkin Seeds — Frequently Asked Questions
How do raw unsalted pumpkin seeds differ from roasted pumpkin seeds?
Raw seeds have a milder, softer texture, while roasting makes them crisper and more nutty-tasting. Brief dry roasting is a useful option, but very high heat can promote oxidation of their delicate fats.
What is the best way to store raw pumpkin seeds?
Keep them in an airtight container away from heat and light. Refrigeration or freezing is best for longer storage; discard them if they smell paint-like, stale, or distinctly bitter.
Can raw pumpkin seeds be frozen?
Yes. Freeze them in a tightly sealed container or freezer bag, then add them straight to oatmeal, yogurt, or salads without thawing for the best texture.
Do raw pumpkin seeds need to be soaked?
No, soaking is optional rather than necessary. It may make them easier to digest for some people, but soaked seeds should be drained and dried well or refrigerated and used promptly to limit spoilage.
What foods pair well with raw pumpkin seeds?
They work well with yogurt, kefir, oats, salads, soups, and roasted vegetables. Pairing them with fruit can make a snack feel more satisfying and add texture without relying on salty toppings.
Are pumpkin seeds better before or after a workout?
They can fit especially well after exercise alongside fruit, yogurt, or another protein-containing food. Because they are rich in fat, a large serving immediately before training may feel heavy for some people.
Do pumpkin seeds help you sleep?
Pumpkin seeds are not a proven treatment for insomnia. They can be part of a satisfying evening snack, but persistent sleep difficulties need broader lifestyle or medical assessment.
Can pumpkin seeds treat an enlarged prostate?
No. Although pumpkin seed products are often marketed for prostate health, they should not be considered a treatment for urinary symptoms or an enlarged prostate; ongoing symptoms should be assessed by a clinician.
Is it safe to eat pumpkin seeds with the shells on?
Shell-on seeds are edible if chewed thoroughly, but their tough hulls can be uncomfortable for sensitive digestion. People with chewing difficulties or bowel irritation may tolerate hulled pumpkin seeds better.
Who should be careful with pumpkin seeds?
Anyone with a seed allergy should avoid them, and symptoms such as hives, swelling, or breathing trouble require urgent medical attention. People prone to digestive discomfort should start with a small amount, as seeds can cause bloating in some individuals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.