Nuts, Seeds & Oils
Pumpkin Seeds, in shell Nutrition Facts
Whole pumpkin seeds with shells intact offer a traditional snacking experience with added fiber from the edible hull. The shells contribute significant roughage while the inner seeds provide concentrated nutrition.
Nutrition Facts
Per 100g serving
Calories446
% Daily Value*
Total Fat
19.4g30%
Saturated Fat
3.7g19%
Trans Fat
0.0g
Polyunsaturated Fat
8.9g
Monounsaturated Fat
6.2g
Cholesterol
-0%
Sodium
18mg1%
Total Carbohydrate
53.8g18%
Dietary Fiber
18.4g66%
Total Sugars
-
Protein
18.6g37%
Vitamin A
-0%
Vitamin C
0.3mg0%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
4.5mcg4%
Vitamin B6
0.0mg2%
Vitamin B12
-0%
Folate
9mcg2%
Calcium
55mg4%
Iron
15.7mg87%
Potassium
919mg20%
Magnesium
535mg127%
Zinc
10.3mg94%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Very high fiber from edible shells
- ✓Excellent source of iron and zinc
- ✓Shells slow digestion for sustained energy
- ✓Rich in minerals despite lower fat content
Best For
Traditional roasted snackingSaving from fresh pumpkinsThose seeking maximum fiber
Storage
Store dried seeds in cool, dry place; roasted in-shell seeds keep well at room temperature for weeks
Serving Sizes
100g446 cal
1 ounce125 cal
1 cup285 cal
Frequently Asked Questions
Can you eat the pumpkin seed shell?
Yes, pumpkin seed shells are edible and provide extra fiber, though some people prefer to crack them and eat just the inner seed for better texture.
Why are in-shell seeds lower in calories?
The shells add weight but minimal calories, diluting the calorie density compared to shelled seeds which are pure kernel.
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