Pumpkin Seeds Nutrition Facts

Pumpkin seeds, also known as pepitas, are a highly nutritious snack that can easily be incorporated into a variety of meals or enjoyed on their own. These tiny seeds, often discarded when pumpkins are carved or cooked, are packed with essential nutrients, making them a powerhouse for health-conscious individuals. Whether you’re sprinkling them on a salad, adding them to your smoothie, or snacking on them straight from the bag, pumpkin seeds are a great way to boost your nutrient intake. Let’s take a closer look at the impressive nutrition profile of pumpkin seeds.

Nutritional Profile of Pumpkin Seeds

Pumpkin seeds nutrition value

A one-ounce (28g) serving of raw, unshelled pumpkin seeds contains the following nutrients:

  • Calories: 151
  • Protein: 7 grams
  • Fat: 13 grams
    • Saturated Fat: 2.3 grams
    • Monounsaturated Fat: 4.6 grams
    • Polyunsaturated Fat: 5.4 grams
  • Carbohydrates: 5 grams
    • Fiber: 1 gram
    • Sugars: 0 grams
  • Minerals:
    • Magnesium: 168 mg (42% of the recommended daily intake)
    • Phosphorus: 332 mg (47% of the recommended daily intake)
    • Iron: 2.5 mg (14% of the recommended daily intake)
    • Zinc: 2.2 mg (15% of the recommended daily intake)
  • Vitamins:
    • Vitamin K: 3.3 mcg (4% of the recommended daily intake)
    • Vitamin E: 0.3 mg (2% of the recommended daily intake)
    • Folate: 0.6 mcg

These values may vary slightly depending on the type of pumpkin seeds and whether they are roasted or raw, but they provide an overall picture of the dense nutritional content these seeds offer.

Health Benefits of Pumpkin Seeds

Pumpkin seeds

  1. Rich in Protein
    Pumpkin seeds are a great plant-based protein source, with 7 grams of protein per ounce. This makes them a good option for vegetarians, vegans, or anyone looking to add more protein to their diet. Protein is essential for muscle repair, immune function, and overall health.
  2. Packed with Healthy Fats
    While pumpkin seeds are relatively high in fat, the majority of the fat content comes from heart-healthy polyunsaturated and monounsaturated fats. These fats have been shown to support heart health by lowering bad cholesterol levels and reducing the risk of cardiovascular disease.
  3. Magnesium-Rich
    Magnesium plays a crucial role in supporting over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and bone health. Pumpkin seeds are an excellent source of magnesium, with a single serving providing nearly half of the daily recommended intake.
  4. Supports Immune Health
    Pumpkin seeds are an excellent source of zinc, which is essential for immune system function, wound healing, and DNA synthesis. Zinc deficiency can impair immune function, making pumpkin seeds a great way to help keep your body’s defenses strong.
  5. Packed with Antioxidants
    In addition to vitamins and minerals, pumpkin seeds also contain a variety of antioxidants, including vitamin E and carotenoids. Antioxidants help neutralize harmful free radicals in the body, potentially reducing the risk of chronic diseases and supporting overall health.
  6. Supports Prostate Health
    Research has suggested that pumpkin seeds may play a role in supporting prostate health. Pumpkin seed oil, in particular, has been shown to help reduce symptoms of benign prostatic hyperplasia (BPH), a condition that causes an enlarged prostate.
  7. Promotes Better Sleep
    Pumpkin seeds are a natural source of tryptophan, an amino acid that the body uses to produce serotonin and melatonin, two neurotransmitters that regulate mood and sleep. A small handful of pumpkin seeds before bed may help promote restful sleep.

How to Incorporate Pumpkin Seeds Into Your Diet

Raw pumpkin seeds

Pumpkin seeds are versatile and easy to incorporate into your diet. Here are a few ideas:

  • Snack on them: Simply eat a handful of raw or roasted pumpkin seeds as a satisfying snack.
  • Sprinkle on salads: Add a crunch to your salad by sprinkling some pumpkin seeds on top.
  • Add to smoothies: Blend pumpkin seeds into your smoothies for a nutrient boost.
  • Include in baking: Add them to muffin, bread, or cookie recipes for extra flavor and nutrition.
  • Make pumpkin seed butter: Like peanut butter, pumpkin seed butter is a delicious spread that can be used on toast, in sandwiches, or as a dip for fruits and vegetables.

Conclusion

Pumpkin seeds are small but mighty when it comes to nutrition. Rich in protein, healthy fats, essential minerals, and antioxidants, they offer numerous health benefits, from supporting heart health to improving sleep quality. Incorporating pumpkin seeds into your diet is an easy way to add a nutritious, tasty snack or ingredient to your meals. Whether raw or roasted, these tiny seeds provide a big nutritional punch that can support your overall well-being.

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