Nov 11, Pumpkin seeds in the shell contain about calories per cup if they are dry- toasted in the oven, according to the U.S. Department of. Nutrition facts and Information for Seeds, pumpkin and squash seeds, whole, Calories. ( kJ). 14%. From Carbohydrate. ( kJ). From Fat. Raw pumpkin seeds calories, fat content, protein, carbohydrates, fiber, vitamins, minerals and This figure is for those commercially available without the shell.