Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
White pumpkin seeds, roasted Calories
Protein-rich, fiber-rich snack with healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White pumpkin seeds, roasted (30 g) has 172 calories. That works out to 574 calories per 100 g. It contains 4.4 g of carbs, 8.9 g of protein, 14.7 g of fat and 2 g of fiber. Its 1.3 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
White pumpkin seeds, roasted Nutrition Facts
Selected: 1 serving (medium) · 30 g
172
KCAL / 30G
Carbs
4.4g
· 2% DV
Protein
8.9g
· 18% DV
Fat
14.7g
· 19% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 19% · Fat 72%
White pumpkin seeds, roasted nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 8.9 g | 18% |
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 Serving of White pumpkin seeds, roasted?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 172 kcal |
| 1 piece (whole) | 1 g | 6 kcal |
| 1 tablespoon (whole) | 10 g | 57 kcal |
| 2 tablespoon (whole) | 20 g | 115 kcal |
| 1 ounce (whole) | 28 g | 161 kcal |
| 1 serving (large) | 45 g | 258 kcal |
| 1 cup (whole) | 64 g | 367 kcal |
| 100 g | 100 g | 574 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About White pumpkin seeds, roasted
Are roasted white pumpkin seeds the same as pepitas?
Not exactly: pepitas usually means hulled pumpkin seeds, which are green. Roasted white pumpkin seeds are generally still in their pale outer shells; the kernel inside is green.
Can you eat the shells on roasted white pumpkin seeds?
Yes, the shells are edible, but they are firm and fibrous. Many people crack each shell with their teeth and eat only the kernel, especially if the shells feel tough to chew.
How do you eat roasted white pumpkin seeds?
Crack the shell gently with your teeth, remove the green kernel, and discard the shell if it is too tough. You can also sprinkle the kernels over salads or soups.
How should you store roasted white pumpkin seeds?
Keep them in an airtight container in a cool, dry place away from sunlight and heat. Once opened, they are less exposed to moisture and air if you seal the container promptly.
Can roasted white pumpkin seeds go rancid?
Yes. Their natural oils can turn rancid over time, especially with exposure to heat, light, or air. A stale, bitter, or paint-like smell or taste is a reason to discard them.
Are roasted white pumpkin seeds less nutritious than raw pumpkin seeds?
Roasting can reduce some heat-sensitive nutrients, but it does not remove the seeds’ protein or fat. Gentle roasting preserves flavor better than cooking them at very high temperatures.
Do roasted white pumpkin seeds help with prostate health?
They are a nutritious food, but eating them has not been shown to treat prostate enlargement or prevent prostate disease. Research on pumpkin seeds and urinary symptoms is limited and does not establish them as a treatment.
Can dogs eat roasted white pumpkin seeds?
Plain, unsalted kernels can be offered to dogs in small amounts, but remove the hard shells to reduce choking and digestive risks. Avoid seasoned seeds, and do not use them as a substitute for a balanced dog food.
Can roasted white pumpkin seeds trigger an allergy?
Yes, pumpkin seed allergy is possible, although it is not common. Stop eating them if you develop symptoms such as hives, swelling, or trouble breathing; breathing difficulty requires urgent medical care.
Can you eat roasted white pumpkin seeds every day?
Yes, most people can include them regularly as part of a varied diet. Because they are energy-dense, use a measured serving rather than eating straight from a large bag.
White pumpkin seeds, roasted Vitamins & Minerals
Vitamins
B3
1.47mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Minerals
Manganese
1.35mg · 59% DV
Phosphorus
370mg · 53% DV
Copper
0.4mg · 44% DV
Magnesium
178mg · 42% DV
Potassium ⭐
243mg · 7% DV
Sodium
5.4mg · 0% DV
White pumpkin seeds, roasted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White pumpkin seeds, roasted
To burn the 172 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 White pumpkin seeds, roasted?
White pumpkin seeds, roasted are pumpkin seeds toasted until crisp, often left in their pale shells. They make a simple, portable snack and can also be sprinkled over salads, soups or grain bowls.
Their texture is crunchy, with a mild, earthy, nutty flavour that becomes more pronounced with roasting. In many places they’re eaten by the handful between meals; in Turkey, roasted pumpkin seeds are also a familiar choice for leisurely evening snacking. They provide a substantial amount of protein, fibre and fat, so a small portion can be satisfying. Choose an unsalted version if you want to keep the snack lighter on salt, or pair it with fresh fruit for contrast.
How Nutritious Is White pumpkin seeds, roasted?
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 White pumpkin seeds, roasted 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 White pumpkin seeds, roasted Contain Allergens?
No known major allergens
Which Diets Is White pumpkin seeds, roasted 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
White pumpkin seeds, roasted Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.86g
POLYUNSATURATED
6.33g
Omega 6:3 ratio 155.3:1
Above the ideal 4:1 (155.3:1).
Compare White pumpkin seeds, roasted
Foods Similar to White pumpkin seeds, roasted
Have another question about White pumpkin seeds, roasted?
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.