Pumpkin seeds (raw)
Low GI
GL 0.2 per typical tablespoon (15 g) · GL 1 per 100 g
- Very low glycemic load and index
- High total fat content
Pumpkin seeds (raw) has a glycemic index of 10, the same as plain Whole pumpkin seeds (10). One typical tablespoon (15 g) adds a glycemic load of 0.2.
Updated Nov 2, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Forms of Whole pumpkin seeds
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Pumpkin seeds (raw) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 560 kcal |
| Carbohydrates | 14 g |
| Sugars (Total) | 1.3 g |
| Natural | 1.3 g |
| Added | 0 g |
| Fiber | 6 g |
| Soluble | 1.8 g |
| Insoluble | 4.2 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 and index
- Excellent source of plant protein
- No added sugar
- High total fat content
- High in saturated fat
- Moderate calorie density
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pumpkin seeds (raw)?
Pumpkin seeds (raw) has a glycemic index of 10 (Low). One typical tablespoon (15 g) has a glycemic load of 0.2; per 100 g the glycemic load is 1.
Is Pumpkin seeds (raw) good for people with insulin resistance?
Pumpkin seeds (raw) 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?
Pumpkin seeds (raw) has the lowest glycemic load of all forms of Whole pumpkin seeds in this database (1 per 100 g).
Check Pumpkin seeds (raw) in the Logi app, with your portion.
