Is Pumpkin Seeds Roasted with Salt Gluten Free?

The Ingredient Breakdown

At first glance, the ingredient list for Pumpkin Seeds Roasted with Salt looks deceptively simple. The primary ingredients listed are PUMPKIN SEEDS and SALT. In a vacuum, these ingredients are naturally gluten-free. Pumpkin seeds are seeds, not grains, and salt is a mineral. However, food safety is rarely about the ingredients themselves, but rather the environment in which they are processed.

The critical issue lies in the allergen advisory statement: MAY CONTAIN TREE NUTS, PEANUTS, WHEAT, SOY, MILK, EGG, SESAME. The inclusion of WHEAT here is the definitive factor. This warning suggests that the product is manufactured on shared equipment or in a facility that also processes wheat-containing products. This is known as cross-contamination. For a product to be labeled gluten-free in the US, it must contain less than 20 parts per million (ppm) of gluten. An advisory label like this suggests the manufacturer cannot guarantee that level of safety.

Furthermore, the presence of SHELL FRAGMENTS is noted, which is a texture warning rather than an allergen one, but it reinforces that the processing is likely bulk and not strictly refined, potentially increasing the risk of cross-contact with other raw materials like wheat flour dust.

Nutritional Value

Despite the gluten concerns, it is worth understanding the nutritional profile of roasted pumpkin seeds. Pumpkin seeds are a nutritional powerhouse, packed with magnesium, zinc, and healthy plant-based fats. They are an excellent source of antioxidants and are known to support heart health and immune function.

However, the roasting process and added salt change the equation slightly. Roasted pumpkin seeds are typically calorie-dense, with a standard serving containing around 160-170 calories per ounce. The added salt significantly increases the sodium content, which is something to monitor if you are watching your blood pressure. While they are a healthy snack in moderation, the high fat and sodium content means they should be eaten in controlled portions, especially if you are on a restricted diet.