Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Shelled pumpkin seeds Calories
Source of protein, magnesium, and zinc
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Shelled pumpkin seeds (28 g) has 158 calories. That works out to 559 calories per 100 g. It contains 3 g of carbs, 8.6 g of protein, 13.9 g of fat and 1.7 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Shelled pumpkin seeds Nutrition Facts
Selected: 1 ounce (medium) · 28.35 g
158
KCAL / 28.35G
Carbs
3g
· 1% DV
Protein
8.6g
· 17% DV
Fat
13.9g
· 18% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 20% · Fat 73%
Shelled pumpkin seeds nutrition facts table · 1 ounce (medium) (28.35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0 g | |
| Sodium | 1.98 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 8.6 g | 17% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 oz of Shelled pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.4 g | 158 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 2 tablespoon (double) | 20 g | 112 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 0.25 cup (quarter) | 30 g | 168 kcal |
| 1 pack (small) | 40 g | 224 kcal |
| ½ cup (half) | 60 g | 335 kcal |
| 100 g | 100 g | 559 kcal |
| 1 cup (whole) | 120 g | 671 kcal |
Calculated from 559 calories per 100 g.
Frequently Asked Questions About Shelled pumpkin seeds
Are shelled pumpkin seeds good for you?
Yes, shelled pumpkin seeds are a nutritious source of protein, magnesium, and zinc. Choose unsalted seeds if you eat them often, since heavily salted varieties can add a lot of sodium.
Are shelled pumpkin seeds the same as pepitas?
Usually, yes: pepitas are the green, shell-free kernels of certain pumpkins, and the term is often used for shelled pumpkin seeds. Some pumpkin varieties produce seeds that are green without shelling.
Can you eat shelled pumpkin seeds raw?
Yes, shelled pumpkin seeds can be eaten raw straight from the package. They have a softer texture and milder flavor than roasted seeds, and they can also be stirred into foods without cooking.
How do you use shelled pumpkin seeds?
Sprinkle shelled pumpkin seeds over salads, oatmeal, yogurt, or soups, or blend them into pesto. They also work in granola and baked goods; add them near the end if you want to keep their crunch.
How should you store shelled pumpkin seeds?
Keep shelled pumpkin seeds in an airtight container away from heat, light, and moisture. Because their natural oils can turn rancid, refrigerate or freeze them if you will not use them soon.
How do you roast shelled pumpkin seeds?
Spread shelled pumpkin seeds in a single layer on a baking sheet and roast them gently, stirring once, until fragrant and lightly golden. Watch closely near the end, as small seeds can burn quickly.
How many shelled pumpkin seeds should you eat a day?
A small handful, about 1 ounce or 28 grams, makes a practical serving. Measure it into a bowl rather than eating from a large bag, since the seeds are easy to snack on in excess.
Can people with diabetes eat shelled pumpkin seeds?
Yes, plain shelled pumpkin seeds can fit into a balanced eating plan for people with diabetes. Keep the portion in mind, and ask your clinician or dietitian how they fit your individual meal plan if needed.
Can dogs eat shelled pumpkin seeds?
Dogs can generally have a few plain, unsalted shelled pumpkin seeds, but they should be an occasional treat, not a meal. Avoid seasoned seeds, and check with a veterinarian if your dog has a health condition.
Do shelled pumpkin seeds cause weight gain?
Not by themselves, but eating large amounts can add substantial energy to your diet. A measured portion is easier to manage than grazing from the bag, especially if you snack on them regularly.
Shelled pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.41mg · 9% DV
B1
0.08mg · 7% DV
B5
0.21mg · 4% DV
Vitamin E
0.62mg · 4% DV
Minerals
Manganese
1.29mg · 56% DV
Phosphorus
350mg · 50% DV
Copper
0.38mg · 42% DV
Magnesium
168mg · 40% DV
Potassium ⭐
261mg · 8% DV
Sodium
1.98mg · 0% DV
Shelled pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shelled pumpkin seeds
To burn the 158 calories in 1 ounce (medium) (28.35 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 Shelled pumpkin seeds?
Shelled pumpkin seeds are the edible kernels inside pumpkin seeds, with the tough outer husk removed. Often called pepitas, they’re eaten as a snack or added to salads, soups, porridge and baked goods. They’re used in cuisines around the world; in Mexican cooking, for instance, toasted pepitas can be sprinkled over dishes or ground into sauces.
Their flavour is gently nutty and their texture pleasantly crisp, especially after toasting. They provide protein, fibre, fats, magnesium and zinc, making them a substantial topping for meals. Try them over yoghurt or roasted vegetables, or enjoy a small handful as a snack; they’re energy-dense, so a little can go a long way.
How Nutritious Is Shelled pumpkin seeds?
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
High
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 Shelled 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 Shelled pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Shelled 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
Shelled pumpkin seeds Fat Profile
SATURATED
2.46g
MONOUNSATURATED
4.6g
POLYUNSATURATED
6.01g
Omega 6:3 ratio 195.7:1
Above the ideal 4:1 (195.7:1).
Compare Shelled pumpkin seeds
Foods Similar to Shelled pumpkin seeds
Have another question about Shelled pumpkin seeds?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.