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Roasted Unsalted Pumpkin Seeds Calories
High in protein, healthy fats, magnesium, and zinc
CALORIES
GI
POTASSIUM
FIBER
Roasted Unsalted Pumpkin Seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
10g
· 7%
Protein
30g
· 20%
Fat
49g
· 73%
Fiber
6g
Roasted Unsalted Pumpkin Seeds Vitamins & Minerals
Vitamins
B5
0.75mg · 15% DV
Vitamin E
2.2mg · 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
Roasted Unsalted Pumpkin Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Roasted Unsalted 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 Unsalted Pumpkin Seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted 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 Roasted Unsalted Pumpkin Seeds
Roasted Unsalted Pumpkin Seeds — Frequently Asked Questions
How should roasted unsalted pumpkin seeds be stored?
Keep them in an airtight container in a cool, dark cupboard. Refrigeration or freezing helps preserve freshness for longer; discard seeds with a rancid, musty, or moldy smell.
Can roasted pumpkin seeds be frozen?
Yes. Freeze them in a sealed container or freezer bag to protect their oils from going rancid. They can be used straight from the freezer in yogurt, salads, or cooked dishes.
Why do roasted pumpkin seeds sometimes taste bitter or stale?
Their natural oils can oxidize after exposure to heat, light, and air, producing a bitter or paint-like taste. Seeds that smell sharply rancid or taste unpleasantly bitter should not be eaten.
Does roasting change the nutrition of pumpkin seeds?
Roasting does not fundamentally remove their protein or fat, but prolonged high heat can reduce some heat-sensitive compounds. Gentle, brief roasting is preferable to heavily browning them.
Are roasted pumpkin seeds better before or after a workout?
Because they are rich in fat and protein, a large serving immediately before exercise may feel heavy. After training, they work well with fruit, yogurt, or a balanced meal containing carbohydrates.
Can you eat pumpkin seeds at night?
A small portion can be a satisfying evening snack for many people. Large amounts may cause discomfort in people prone to reflux or slow digestion because seeds are relatively high in fat.
What goes well with roasted pumpkin seeds?
They add crunch to salads, soups, grain bowls, and roasted vegetables, and pair well with yogurt and fruit. Combining them with carbohydrate-rich foods can make a more balanced snack or meal.
Can pumpkin seeds replace almonds in recipes?
Yes, they can replace almonds in many recipes, including pesto, granola, salad toppings, and baked goods. Pumpkin seeds have a softer bite and a more earthy flavor than almonds.
Do pumpkin seeds treat prostate problems?
No. Pumpkin seeds contain compounds being studied in relation to prostate health, but they are not a proven treatment for prostate enlargement, pain, or urinary symptoms. Persistent symptoms need medical assessment.
Who should be careful with roasted pumpkin seeds?
Anyone with a seed allergy should avoid them. Large servings may cause bloating in sensitive people, and whole seeds can be a choking hazard for young children, so they should be served in an age-appropriate form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.