Pumpkin Seeds
A goldmine of zinc, magnesium and plant protein; their glycemic index is low (25), and their zinc and the amino acid tryptophan support the immune system and restful sleep.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent healthy evening snack; their magnesium helps muscles and nerves relax, without disturbing blood sugar at night.
Best preparation methods
Eat them raw or lightly roasted in the oven with a pinch of sea salt and cumin, and avoid heavily salted seeds for the sake of healthy blood pressure.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 559 kcal | 167.7 kcal |
| Protein | 30 g | 9 g |
| Carbohydrate | 11 g | 3.3 g |
| Available carbohydrate | 5 g | 1.5 g |
| Fat | 49 g | 14.7 g |
| Dietary fibre | 6 g | 1.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 10 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Are Pumpkin Seeds good for weight loss?
Pumpkin Seeds provide 559 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 168 kcal.
How do Pumpkin Seeds affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Pumpkin Seeds?
A typical 30 g portion of Pumpkin Seeds provides about 168 kcal, 9 g protein, 3.3 g carbohydrate, 14.7 g fat and 1.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.