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Salted shell-on pumpkin seeds Calories
Source of magnesium, phosphorus, zinc, and fiber; high in sodium.
CALORIES
GI
POTASSIUM
FIBER
Salted shell-on pumpkin seeds Nutrition Facts
Selected: 100 g
446
KCAL / 100G
Carbs
53.8g
· 46%
Protein
18.6g
· 16%
Fat
19.4g
· 38%
Fiber
18.4g
Salted shell-on 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
919mg · 131% DV
Copper
1mg · 111% DV
Zinc
8mg · 73% DV
Salted shell-on pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salted shell-on pumpkin seeds Processed?
NOVA 3
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 Salted shell-on pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Salted shell-on 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
— Not suitable
Low FODMAP
— Not suitable
Salted shell-on pumpkin seeds Fat Profile
SATURATED
3.67g
MONOUNSATURATED
6.04g
POLYUNSATURATED
8.85g
Omega 6:3 ratio 97.3:1
Above the ideal 4:1 (97.3:1).
Foods Similar to Salted shell-on pumpkin seeds
Salted shell-on pumpkin seeds — Frequently Asked Questions
How many calories are in salted shell-on pumpkin seeds?
Salted shell-on pumpkin seeds provide 446 calories per 100 grams. The calorie total increases as the portion gets larger.
How much protein is in salted shell-on pumpkin seeds?
They contain 18.6 grams of protein per 100 grams. This makes them a notable plant-based protein option.
Do salted shell-on pumpkin seeds contain carbs?
Yes, they contain 53.8 grams of carbohydrates per 100 grams. That can matter if you are tracking your carb intake.
Are salted shell-on pumpkin seeds high in fat?
They provide 19.4 grams of fat per 100 grams. It's useful to consider that amount within your overall daily fat intake.
Are salted shell-on pumpkin seeds high in fiber?
Yes, they contain 18.4 grams of fiber per 100 grams. Their fiber content may help support fullness.
What is the glycemic index of salted shell-on pumpkin seeds?
Their glycemic index is 15. That indicates a low glycemic impact.
Are salted shell-on pumpkin seeds good for dieting?
They can fit vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free eating patterns. Since they provide 446 calories per 100 grams, portion size still matters.
Are salted shell-on pumpkin seeds a healthy snack?
They provide protein, fiber, and fat, and they have a glycemic index of 15. They are also classified as processed, so they are best considered within your overall eating pattern.
Do salted shell-on pumpkin seeds keep you full?
With 18.6 grams of protein and 18.4 grams of fiber per 100 grams, they may help with satiety. How filling they feel depends on the amount eaten.
Are salted shell-on pumpkin seeds processed?
Yes, this food is classified as processed. That can be useful to know if you prefer less processed snack options.
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Nutrition data compiled from USDA FoodData Central and scientific sources.