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Roasted pumpkin seeds Calories
Rich in magnesium and zinc, contains healthy fats
CALORIES
GI
POTASSIUM
FIBER
Roasted pumpkin seeds Nutrition Facts
Selected: 100 g
559
KCAL / 100G
Carbs
10.7g
· 7%
Protein
30.2g
· 20%
Fat
49.1g
· 73%
Fiber
6g
Roasted pumpkin seeds Vitamins & Minerals
Vitamins
B3
4.99mg · 31% DV
B1
0.27mg · 23% DV
B5
0.75mg · 15% DV
Vitamin E
2.18mg · 15% DV
Minerals
Manganese
5mg · 217% DV
Phosphorus
1233mg · 176% DV
Magnesium
592mg · 141% DV
Copper
1mg · 111% DV
Roasted pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Roasted 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 pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted 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 pumpkin seeds Fat Profile
SATURATED
8.7g
MONOUNSATURATED
16.2g
POLYUNSATURATED
21.1g
Omega 6:3 ratio 207:1
Above the ideal 4:1 (207:1).
Foods Similar to Roasted pumpkin seeds
Roasted pumpkin seeds — Frequently Asked Questions
Is roasted pumpkin seed healthier than raw pumpkin seed?
Roasting improves flavor and crunch, but high heat can reduce some heat-sensitive nutrients. Plain, lightly roasted seeds are usually a better choice than heavily browned or heavily salted versions.
How should roasted pumpkin seeds be stored, and how can you tell they’ve gone stale?
Keep them in an airtight container in a cool, dark place to slow rancidity. If they smell paint-like, bitter, or soapy, their fats may have oxidized and they’re best discarded.
Can roasted pumpkin seeds be frozen?
Yes, they freeze well in a tightly sealed container or freezer bag. Let them come to room temperature before opening the package so condensation does not make them soft.
Are roasted pumpkin seeds better before or after a workout?
Because they are high in fat, they may feel heavy right before exercise for some people. They often work better after training or as a snack paired with fruit, yogurt, or oats.
Is it okay to eat roasted pumpkin seeds at night?
Yes, there is no special reason to avoid them at night. They are energy-dense, though, so a small planned portion is usually better than mindless snacking from the bag.
What foods pair well with roasted pumpkin seeds?
They work well on salads, soups, yogurt bowls, oatmeal, and grain bowls because they add crunch. Pairing them with fruit or whole grains can make a snack feel more balanced and filling.
Do roasted pumpkin seeds cause weight gain?
No single food causes weight gain on its own; overall intake matters most. Roasted pumpkin seeds are calorie-dense, so portions can add up quickly if you eat them casually.
Are roasted pumpkin seeds a good alternative to almonds or other nuts?
Yes, especially if you want a different texture or need more variety in your snack routine. Their nutrient profile is not identical to nuts, so rotating different nuts and seeds is usually the best approach.
Who should be careful with roasted pumpkin seeds?
People limiting sodium should watch salted versions. Those with seed allergies, chewing difficulties, or sensitive digestion may also need extra caution.
Is there a difference between in-shell roasted pumpkin seeds and shelled ones?
In-shell seeds can slow down eating, while shelled seeds are more convenient for recipes and quick snacks. The shells are edible for some people, but their tough texture may be harder to digest.
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Nutrition data compiled from USDA FoodData Central and scientific sources.