Whole pumpkin seeds
Low GI
GL 1.3 per cup (129 g) · GL 1 per 100 g
- Very low glycemic load
- High caloric density
Whole pumpkin seeds has a glycemic index of 10 (Low). One cup (129 g) adds a glycemic load of 1.3.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170556 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Whole pumpkin seeds
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Whole pumpkin seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 129 g | 1.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 559 kcal |
| Carbohydrates | 10.7 g |
| Sugars (Total) | 1.4 g |
| Natural | 1.4 g |
| Added | 0 g |
| Fiber | 6 g |
| Soluble | 1.2 g |
| Insoluble | 4.8 g |
| Protein | 30 g |
| Fat | 49 g |
| Saturated | 8.7 g |
| Unsaturated | 37 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- Very low glycemic load
- Excellent plant-based protein source
- High caloric density
- High omega-6 to omega-3 ratio
Allergens
Recipes with Whole pumpkin seeds
-
Low-Glycemic Green Goddess Power Salad 45 min · 9 ingredients · easy -
Low-Glycemic Homemade Trail Mix 2 min · 4 ingredients · easy -
Roasted Pumpkin Seeds 14 min · 1 ingredients · easy -
Rödkålssallad (Swedish Red Cabbage Salad with Apple and Seeds) 15 min · 9 ingredients · easy -
Low-Glycemic Roasted Cauliflower with Global Spice Variations 40 min · 16 ingredients · easy -
Roasted Butternut Squash and Pearl Barley Salad with Balsamic Dressing 45 min · 14 ingredients · medium -
Low-Glycemic Tuna Avocado Power Slaw 5 min · 9 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Whole pumpkin seeds?
Whole pumpkin seeds has a glycemic index of 10 (Low). One cup (129 g) has a glycemic load of 1.3; per 100 g the glycemic load is 1.
Is Whole pumpkin seeds good for people with insulin resistance?
Whole pumpkin seeds has a low glycemic index (10), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Whole pumpkin seeds has the lowest glycemic load?
Whole pumpkin seeds has the lowest glycemic load of all forms of Whole pumpkin seeds in this database (1 per 100 g).
Check Whole pumpkin seeds in the Logi app, with your portion.
