Whole roasted unsalted pumpkin seeds (with shell) have 446 kcal per 100 g. The shell adds weight without calories — the edible kernel inside is more calorie-dense at ~554 kcal per 100 g. Cracking shells slows eating, providing natural portion control. Weigh the shelled kernels for accurate tracking.
How should I track Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt is high in zinc. Nuts like Seeds, pumpkin and squash seeds, whole, roasted, without salt are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.