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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
How many calories and how much protein are in roasted pumpkin seeds?
Per 100g, roasted pumpkin seeds provide 559 calories and 30.2g of protein. They also contain 49.1g fat, 10.7g carbs, and 6g fiber.
Are roasted pumpkin seeds suitable for keto and low-glycemic diets?
Yes, roasted pumpkin seeds are compatible with keto diets. With a glycemic index of 10, they can also fit into a low-glycemic eating pattern.
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Nutrition data compiled from USDA FoodData Central and scientific sources.