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Roasted lightly salted pumpkin seeds Calories
Rich in protein, magnesium, and zinc; roasted and lightly salted.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Roasted lightly salted pumpkin seeds (28 g) has 163 calories. That works out to 574 calories per 100 g. It contains 4.2 g of carbs, 8.5 g of protein, 13.9 g of fat and 1.8 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Roasted lightly salted pumpkin seeds Nutrition Facts
Selected: 1 ounce (medium) · 28.35 g
163
KCAL / 28.35G
Carbs
4.2g
· 2% DV
Protein
8.5g
· 17% DV
Fat
13.9g
· 18% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 19% · Fat 71%
Roasted lightly salted pumpkin seeds nutrition facts table · 1 ounce (medium) (28.35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0 g | |
| Sodium | 73 mg | 3% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 8.5 g | 17% |
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 oz of Roasted lightly salted pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.4 g | 163 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 2 tablespoon (large) | 20 g | 115 kcal |
| 1 serving (medium) | 30 g | 172 kcal |
| 1 pack (small) | 40 g | 230 kcal |
| 100 g | 100 g | 574 kcal |
| 1 cup (large) | 129 g | 740 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Roasted lightly salted pumpkin seeds
Can you eat the shells of roasted lightly salted pumpkin seeds?
Yes, the shells of roasted lightly salted pumpkin seeds are edible. They are fibrous and can be tough, so chew them thoroughly; if the texture is uncomfortable or difficult to chew, eat the kernels only.
Are roasted lightly salted pumpkin seeds good for you?
Yes, roasted lightly salted pumpkin seeds provide protein, magnesium, and zinc. They can make a nourishing snack, though they are energy-dense and still contain some salt despite being lightly salted.
How should you store roasted lightly salted pumpkin seeds?
Store roasted lightly salted pumpkin seeds in an airtight container in a cool, dry place away from sunlight. Keeping moisture and air out helps preserve their crunch and slows the oils from turning rancid.
Do roasted lightly salted pumpkin seeds go bad?
Yes, roasted lightly salted pumpkin seeds can become stale or rancid over time. Discard them if they smell noticeably sour or bitter, taste rancid, or show signs of moisture or mold.
Can roasted lightly salted pumpkin seeds cause weight gain?
They can contribute to weight gain if large portions add more energy than your body uses, but they do not cause weight gain on their own. Set aside a portion rather than eating straight from the bag.
How many roasted lightly salted pumpkin seeds should you eat a day?
A typical serving of roasted lightly salted pumpkin seeds is about one ounce, or 28 grams. That is a useful portion to start with; choose less if you are limiting salt or find the shells hard to digest.
Are roasted lightly salted pumpkin seeds good for prostate health?
Roasted lightly salted pumpkin seeds contain zinc, but they have not been proven to prevent or treat prostate problems. They should not replace medical care for urinary symptoms or other prostate concerns.
Can roasted lightly salted pumpkin seeds help you sleep?
There is no strong evidence that roasted lightly salted pumpkin seeds improve sleep. They contain nutrients involved in normal body functions, but eating them is not a reliable sleep treatment; a large snack before bed may feel uncomfortable.
Should roasted lightly salted pumpkin seeds be refrigerated?
No, roasted lightly salted pumpkin seeds do not need refrigeration if kept airtight in a cool, dry pantry. Refrigeration can help preserve them longer in a warm climate, but protect them from moisture and odors.
Are roasted lightly salted pumpkin seeds saltier than unsalted pumpkin seeds?
Yes, roasted lightly salted pumpkin seeds contain added salt, unlike unsalted pumpkin seeds. They taste less salty than regular salted versions, but the exact amount varies, so they are not salt-free.
Roasted lightly salted pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.41mg · 9% DV
B1
0.08mg · 7% DV
B5
0.21mg · 4% DV
Vitamin E
0.62mg · 4% DV
Minerals
Manganese
1.29mg · 56% DV
Phosphorus
333mg · 48% DV
Copper
0.38mg · 42% DV
Magnesium
156mg · 37% DV
Potassium ⭐
223mg · 7% DV
Sodium
73mg · 3% DV
How to Burn Off Roasted lightly salted pumpkin seeds
To burn the 163 calories in 1 ounce (medium) (28.35 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 Roasted lightly salted pumpkin seeds?
Roasted lightly salted pumpkin seeds are the edible seeds from pumpkins, toasted to bring out their nutty flavour and seasoned with a little salt. They’re enjoyed as a snack in many places, eaten by the handful or added to trail mixes, salads and soups. In Turkey, pumpkin seeds are a familiar choice for sharing during a visit or alongside tea.
Roasting makes them crisp, with a rich, slightly oily bite. They provide protein, magnesium and zinc, while their fat content makes them filling and energy-dense. Keep a small handful handy for a portable snack, or scatter some over soup or a salad for extra crunch; pair them with fresh fruit for a more balanced snack.
How Nutritious Is Roasted lightly salted pumpkin seeds?
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
High
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 Roasted lightly salted 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 Roasted lightly salted pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted lightly salted 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
Roasted lightly salted pumpkin seeds Fat Profile
SATURATED
2.47g
MONOUNSATURATED
4.59g
POLYUNSATURATED
5.93g
Omega 6:3 ratio 195.7:1
Above the ideal 4:1 (195.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.