Pumpkin seeds are loaded with plant-based protein, fiber, phosphorus, magnesium, iron, zinc, and healthy fats so they will help fuel your day. Whether you snack on them straight from the pack, sprinkle them on salads, or blend them into smoothies and baked goods, these crunchy little seeds are a convenient way to sneak in some extra nutrition into your day-to-day diet.
Not only are pumpkin seeds a nutritional benefit, but they have an excellent nutritional profile, a perfect mix of protein sources as well as healthy fat & all-around nutrients that promote overall health.
Organic+ Pumpkin Seeds Nutrition Values
Pumpkin Seeds (unsalted ) — per 100 g
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Energy
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559 Kcal
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Protein
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30.23
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Total Fat
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49.05
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Saturated Fat
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7.9
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Carbohydrates (total)
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10.6
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Dietary Fiber
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6
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Sugars
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not detected
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Sodium
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not detected
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Potassium
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8.9
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Zinc
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0.1
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Trans Fat
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0
|
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Glycemic Index / Impact
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0
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Pumpkin Seeds Benefits
The list of nutrients provided by pumpkin seeds is very extensive. Among them we can mention the following:
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Contains protein to support muscle recovery and your daily energy needs.
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Rich in unsaturated fats that are heart friendly and may help with overall lower cholesterol levels.
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It is a rich source of minerals like magnesium, zinc, and potassium, which help maintain bone strength, immunity, and metabolic health.
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Rich in fibre and healthy fats, keeping you fuller for a longer time.
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Low in sugar and carbohydrates, it is a great option for maintaining balanced energy and blood sugar.
Uses of Pumpkin Seeds
Pumpkin seed can be added in different forms in your daily lifestyle:
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Eat them as a healthy snack.
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Add to salads, soup crocks and grain bowls.
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Add to smoothies for an extra nutritional boost.
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Stir into yogurt, oatmeal and breakfast cereals.
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Use in baking recipes like bread, muffins, and granola.
FAQs
How many pumpkin seeds to eat daily?
For most adults, around 20–30 grams (a small handful) daily is deemed a healthy serving.
Are pumpkin seeds fattening?
Pumpkin seeds are high in healthy fats, calories and can help to promote fullness when eaten in moderation as part of a balanced diet.
How much protein is in pumpkin seeds?
Pumpkin seeds contain about 30 grams of protein in a 100 gram serving and therefore are also an excellent plant-based source of protein.
Can a diabetic eat pumpkin seeds?
Yes, pumpkin seeds are low-carb and high in fiber, protein, and healthy fats that may help stabilize blood sugar levels as part of a balanced diet.
