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Stuffed pumpkin seeds Calories
Rich in protein and healthy fats, fiber, and a source of minerals and vitamins.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stuffed pumpkin seeds (30 g) has 159 calories. That works out to 530 calories per 100 g. It contains 4.5 g of carbs, 6.9 g of protein, 12.6 g of fat and 1.8 g of fiber. Its 351 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Stuffed pumpkin seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
159
KCAL / 30G
Carbs
4.5g
· 2% DV
Protein
6.9g
· 14% DV
Fat
12.6g
· 16% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 17% · Fat 72%
Stuffed pumpkin seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 6.9 g | 14% |
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 Stuffed pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 159 kcal |
| 1 piece (mini) | 10 g | 53 kcal |
| 1 serving (small) | 15 g | 80 kcal |
| 2 tablespoon (medium) | 18 g | 95 kcal |
| 1 pack (medium) | 40 g | 212 kcal |
| 1 serving (large) | 50 g | 265 kcal |
| 100 g | 100 g | 530 kcal |
| 1 cup (whole) | 130 g | 689 kcal |
Calculated from 530 calories per 100 g.
Frequently Asked Questions About Stuffed pumpkin seeds
What are stuffed pumpkin seeds?
Stuffed pumpkin seeds are pumpkin seeds prepared with a filling or combined with an added mixture. The name does not point to one universally standard recipe, so the filling, texture and preparation can vary between products and regional versions.
How are stuffed pumpkin seeds made?
Stuffed pumpkin seeds are made by preparing the seeds and pairing them with a filling or mixture; the exact method depends on the recipe. For a homemade version, use a filling that holds together and cook it thoroughly as directed.
Are stuffed pumpkin seeds healthy?
Stuffed pumpkin seeds can be a nourishing snack, since pumpkin seeds provide protein, fibre and unsaturated fats. Fillings and added salt can change the overall balance, so choose a version that suits your needs and keep portions moderate.
Can you eat the shells of stuffed pumpkin seeds?
Pumpkin seed shells are edible, but they can be tough and fibrous. With stuffed pumpkin seeds, whether to eat the shell also depends on how the product was prepared; try a small piece first and discard the shell if it is unpleasant.
Should stuffed pumpkin seeds be eaten raw or roasted?
Stuffed pumpkin seeds may be served raw or roasted, depending on the recipe and product. If the filling is already cooked, follow the package directions; for homemade stuffed pumpkin seeds, cook them as the recipe specifies.
How should you store stuffed pumpkin seeds?
Store dry stuffed pumpkin seeds in an airtight container in a cool, dry place to help prevent them from becoming stale or damp. If the filling is moist or perishable, refrigerate them rather than leaving them at room temperature.
What do stuffed pumpkin seeds taste like?
Stuffed pumpkin seeds have the nutty, earthy flavour of pumpkin seeds alongside the taste of their filling. They may be savoury, spicy or mild; the exact flavour depends on the ingredients and whether the seeds have been roasted.
How are stuffed pumpkin seeds different from roasted pumpkin seeds?
Roasted pumpkin seeds are generally seasoned and roasted to eat as they are, while stuffed pumpkin seeds include a filling or added mixture. That addition changes their texture and flavour, and can also affect how they need to be stored.
Can you add stuffed pumpkin seeds to salads?
Yes, stuffed pumpkin seeds can add flavour and texture to salads, grain bowls or similar dishes. Add them just before serving if their filling is soft, so they do not lose their texture or make the other ingredients soggy.
Are stuffed pumpkin seeds a good snack before exercise?
Stuffed pumpkin seeds can work as a pre-exercise snack, but their fat and fibre may feel heavy immediately before vigorous activity. Try a small amount well before exercise and choose a lighter snack if they cause discomfort.
Stuffed pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.35mg · 8% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Vitamin E
0.66mg · 4% DV
Minerals
Phosphorus
351mg · 50% DV
Copper
0.42mg · 47% DV
Magnesium
161mg · 38% DV
Zinc
2.34mg · 21% DV
Potassium ⭐
243mg · 7% DV
Sodium
2.1mg · 0% DV
Stuffed pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed pumpkin seeds
To burn the 159 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 Stuffed pumpkin seeds?
Stuffed pumpkin seeds are a preparation based on the edible seeds from pumpkins. The name suggests a filling, but the seed itself is the main ingredient; depending on the version, the seeds may be roasted or served with other ingredients. Pumpkin seeds are enjoyed in many cuisines, and roasted kernels are a familiar snack internationally.
Their flavour is pleasantly nutty, with a firm crunch when roasted. They work well as a snack, sprinkled over salads or soups, or mixed into a trail mix. They are energy-dense and provide protein, fibre and substantial fat; a 30 g serving is a practical portion if you want to enjoy them alongside fruit or vegetables.
How Nutritious Is Stuffed pumpkin seeds?
Nutrient density
Very 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 Stuffed 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 Stuffed pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Stuffed 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
Stuffed pumpkin seeds Fat Profile
SATURATED
2.43g
MONOUNSATURATED
4.26g
POLYUNSATURATED
5.55g
Omega 6:3 ratio 200:1
Above the ideal 4:1 (200:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.