per 100 grams
Carbohydrates 10.7 g
Proteins 30.2 g
Fats 49.1 g
Water 5.2 g
Sugar 1.4 grams
Fiber 6 grams
Starch 1.5 grams
Trans Fats 1.5 grams
Cholesterol 1.5 grams
Ash 4.8 grams

Pumpkin Seed

559 Calories per 100g

, its nutritional benefits and how to prepare it

Pumpkin seeds, sometimes referred to as pepitas, are a nutty and delicious snack often enjoyed in the fall season. This nutrient-dense, carbohydrate-fat-protein-rich seed offers numerous health benefits in addition to its delightful flavor and crunch. So, let’s dive deeper into the world of pumpkin seeds to explore all the wonderful aspects of this flavorful snack.

First, what exactly is a pumpkin seed? Pumpkin seeds come from the same type of pumpkin typically used for jack-o’-lanterns and pie filling. The seeds are just the fruit's inner seeds, which have a white inner husk, a crunchy brown outer shell, and a chewy green interior. The seeds must be removed from the pumpkins, washed, and then dried or toasted to enhance the flavor. The seeds can also be ground into flour or paste to make various recipes.

Nutritionally, pumpkin seeds are packed with essential nutrients. They are an excellent source of polyunsaturated fatty acids, which are essential for human health. Additionally, they contain magnesium, potassium, phosphorus, zinc, copper, and iron. These minerals are important for bones and teeth health, nerve and muscle function, hormone production, and other metabolic processes. Plus, because of their low sugar content, pumpkin seeds make an excellent snack for those on a low-sugar diet.

Pumpkin seeds contain a wealth of vitamins and antioxidants that can help boost your immune system. They are rich in vitamin E, an important antioxidant that helps protect our cells from free radical damage caused by environmental toxins. Pumpkin seeds are also an excellent source of dietary fiber, which supports proper digestion and helps us feel fuller for longer.

In addition to these incredible nutritional benefits, pumpkin seeds also bring a unique taste and texture to dishes. Toasted pumpkin seeds can be added on their own to salads or snacks, or they can be used to add crunch and flavor to soups, curries, and stews. For a sweet treat, try mixing them with oats and honey, and then toasting the mixture in the oven.

If you’d like to enjoy the incredible health perks of pumpkin seeds, here’s how to properly prepare them. Start by cleaning the seeds. Remove them from the pumpkin if necessary and rinse them to get rid of any slimy bits. Allow the seeds to dry, then spread them out on a baking sheet. Drizzle with a bit of oil, and sprinkle with salt or other spices to taste. Next, bake the seeds at 350°F for about 30 minutes, stirring every 15 minutes or so to prevent burning. Once golden brown, remove them from the oven and let them cool completely before eating.

Pumpkin seeds make a tasty snack that can help you stay full, provide essential nutrients, and offer powerful antioxidants. What’s not to love? So next time you’re at the grocery store or farmers market, grab some pumpkin seeds and give them a try!