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Roasted pumpkin seeds in shell Calories
Source of fiber, magnesium, zinc, and phosphorus
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted pumpkin seeds in shell (30 g) has 134 calories. That works out to 446 calories per 100 g. It contains 16.1 g of carbs, 5.6 g of protein, 5.8 g of fat and 5.5 g of fiber. Its 0.4 mg of Copper covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted pumpkin seeds in shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
134
KCAL / 30G
Carbs
16.1g
· 6% DV
Protein
5.6g
· 11% DV
Fat
5.8g
· 7% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 16% · Fat 38%
Roasted pumpkin seeds in shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.11 g | 6% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 5.5 g | 20% |
| Protein | 5.6 g | 11% |
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 Serving of Roasted pumpkin seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 134 kcal |
| 1 tablespoon (small) | 10 g | 45 kcal |
| 1 ounce (medium) | 28 g | 125 kcal |
| 1 cup (small) | 60 g | 268 kcal |
| 1 cup (medium) | 90 g | 401 kcal |
| 100 g | 100 g | 446 kcal |
| 1 pack (small) | 100 g | 446 kcal |
| 1 pack (large) | 200 g | 892 kcal |
Calculated from 446 calories per 100 g.
Frequently Asked Questions About Roasted pumpkin seeds in shell
Can you eat the shells of roasted pumpkin seeds in shell?
Yes, the shells are edible, but they are tough and fibrous. Chew them thoroughly, or crack each seed with your teeth and spit out the shell if you find it difficult to chew or digest.
How do you eat roasted pumpkin seeds in shell?
Crack a roasted pumpkin seed in shell gently between your front teeth, remove the inner seed, and discard the shell if you do not want to eat it. Eating the kernel this way is easier than chewing the whole seed.
Are roasted pumpkin seeds in shell good for you?
Yes, roasted pumpkin seeds in shell can be a nourishing snack, especially when they are unsalted. The shell makes them slower to eat, but heavily salted versions can add a lot of sodium to your snack.
Are the shells of roasted pumpkin seeds in shell hard to digest?
They can be: the shells are tough, and eating a large amount or swallowing them without chewing well may cause digestive discomfort. Try removing the shells if you notice bloating or irritation after eating them.
How should you store roasted pumpkin seeds in shell?
Keep roasted pumpkin seeds in shell in an airtight container in a cool, dry place. Exposure to air, warmth, and moisture can make them lose their crunch and cause their oils to develop an unpleasant taste.
Do roasted pumpkin seeds in shell need to be washed before eating?
No, roasted pumpkin seeds in shell sold ready to eat do not need washing. Water can make the shells damp and take away their crunch; follow the package instructions if the product says otherwise.
Can you roast fresh pumpkin seeds in the shell at home?
Yes, you can roast cleaned pumpkin seeds with their shells on. Remove the stringy pumpkin pulp, dry the seeds thoroughly, then spread them in a single layer and roast until crisp, stirring occasionally.
Are salted roasted pumpkin seeds in shell bad for high blood pressure?
Salted roasted pumpkin seeds in shell can contribute a substantial amount of sodium, which may work against blood-pressure control. Choose an unsalted version or keep the portion small if you have been advised to limit salt.
Can dogs eat roasted pumpkin seeds in shell?
It is safer not to give dogs roasted pumpkin seeds in shell. The hard shells can be difficult to chew and may cause choking or digestive problems, while salted or seasoned seeds are also unsuitable for dogs.
How are roasted pumpkin seeds in shell different from pepitas?
Roasted pumpkin seeds in shell are whole seeds with their outer hull intact; pepitas are the green kernels with the hull removed. Pepitas are easier to eat without cracking, while the whole seeds have a crunchier shell.
Roasted pumpkin seeds in shell Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Vitamin E
0.66mg · 4% DV
Minerals
Copper
0.4mg · 44% DV
Phosphorus
276mg · 39% DV
Zinc
3.09mg · 28% DV
Magnesium
79mg · 19% DV
Potassium ⭐
236mg · 7% DV
Sodium
5.4mg · 0% DV
Roasted pumpkin seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted pumpkin seeds in shell
To burn the 134 calories in 1 serving (medium) (30 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 pumpkin seeds in shell?
Roasted pumpkin seeds in shell are pumpkin seeds roasted with their firm outer husks left on. They are a familiar snack in Turkey and are also enjoyed in parts of the Mediterranean and Middle East. Roasting brings out a nutty, earthy flavour; the shell stays crisp and is usually cracked open rather than eaten.
Serve a bowl for casual snacking, or enjoy them alongside tea or other drinks. You bite or crack the shell, eat the seed inside, and discard the husk. They contribute fibre, magnesium, zinc and phosphorus, and are relatively high in fibre: 100 g provides 18.4 g. For a more modest snack, take a small handful and pair it with fresh fruit.
How Nutritious Is Roasted pumpkin seeds in shell?
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
Medium
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 pumpkin seeds in shell 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 in shell Contain Allergens?
No known major allergens
Which Diets Is Roasted pumpkin seeds in shell 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 in shell Fat Profile
SATURATED
1.11g
MONOUNSATURATED
1.92g
POLYUNSATURATED
2.67g
Omega 6:3 ratio 88:1
Above the ideal 4:1 (88:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.