Seeds, pumpkin and squash seeds, whole, roasted, without salt & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 8.7 per 100g.
✅ Nutrition data verified · GL 8.7/100g · GI 24.5 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
Nutrition Overview
What Makes This Version Different
The saturated fat figure here (3.7 per 100g) is the family's floor: about 50% below the family average, where the variants run 3.7-8.7 per 100g. This version sits at the low end for protein: 18.6 per 100g, about 31% below the family average (family spread 18.6-30.2 per 100g).
The Seeds family's GL range is 1.2-8.7 per 100g across 5 versions, enough spread to make the specific choice count. See the numbers side by side: Dried, Roasted, Roasted.
Explore More in Nut and Seed Products
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 32g | 17.2g | 2.8 | Friendly |
| Standard Serving | 64g | 34.4g | 5.6 | Friendly |
| Restaurant Portion | 128g | 68.8g | 11.1 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Tips for Enjoying It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Questions People Ask
Can pumpkin and squash seeds fit into a diabetes meal plan?
According to its GL of 8.7 and fiber content of 18.4g, pumpkin and squash seeds has a favorable nutritional profile for blood sugar management. This is a dietary reference based on published data.
What is the glycemic load of pumpkin and squash seeds?
GL = 8.7 per 100g for pumpkin and squash seeds. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. pumpkin and squash seeds falls into the Low category.
How does pumpkin and squash seeds affect blood sugar?
After eating pumpkin and squash seeds, you can expect a low blood sugar response. The GL of 8.7 means a gentle rise. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 24.5 for pumpkin and squash seeds is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Nut and Seed Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 24.5 — subcategory_avg:Nut and Seed Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 64.0g) = 8.7 × 64.0 ÷ 100 = 5.6
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170188. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Seeds, pumpkin and squash seeds, whole, roasted, without salt — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/seeds-pumpkin-and-squash-seeds-whole-roasted-without-salt/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.