Nutritional Facts for Pumpkin Seeds You Didn't Know About

About Pumpkin Seeds

Pumpkin seeds contain high levels of zinc, magnesium, phosphorus, copper, manganese, iron, and vitamin B6. They also contain protein, fiber, and essential fatty acids.

Pumpkin seeds are an excellent source of protein, fiber, iron, zinc, magnesium, phosphorus, copper, manganese, vitamin B6, and folate. They also contain omega 3 fatty acids, which are essential for brain development in children and adults.

Nutritional facts for pumpkin seeds

Pumpkin seeds are high in protein (about 20 percent), dietary fiber (about 6 grams per ounce), and minerals such as calcium, potassium, and phosphorous. They also contain vitamins A, C, E, and K, and beta carotene. Here are some nutritional facts for pumpkin seeds :


1. Carbs

First nutritional facts for pumpkin seeds is a single serving of pumpkin seeds provides 15.2 grams of carbohydrate, but only about 10 grams of net carbs since the serving also provides 5.2 grams of fiber. 

2. Fats

A single serving of pumpkin seeds provides a little more than 5 grams of total fat. Most of the fat content in packaged products comes from fats added during the roasting process.

If you roast the seeds in one tablespoon of butter, add 102 calories, 12 grams of fat, 7 grams of saturated fat, and 2 milligrams of sodium.

If you roast the seeds in one tablespoon of olive oil, add 119 calories, 14 grams of fat, 1.9 grams of saturated fat (but 10 grams of monounsaturated fat and 1.4 grams of polyunsaturated fat).

3. Protein

Roasted pumpkin seeds provide 5.3 grams of protein per ounce.

4. Vitamins and Minerals

Pumpkin seeds contain essential minerals, including magnesium, phosphorus, copper, and zinc.1

It's important to note that there are 2,325 milligrams of sodium in 1 teaspoon of table salt. Choose unsalted pumpkin seeds or use salt sparingly to avoid turning pumpkin seeds into a high-sodium snack.

5. Pumpkins were first cultivated by Native Americans in North America.


Today, pumpkins are grown worldwide. They are an excellent source of vitamins A and C, fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and vitamin B6.


6. Today, pumpkin seeds are eaten as snacks, added to salads, or even ground up and sprinkled over ice cream.


Pumpkin seeds contain more than just fiber and protein; they also contain zinc, magnesium, iron, copper, manganese, phosphorus, potassium, calcium, vitamin B6, niacin, thiamine, riboflavin, folate, pantothenic acid, biotin, and vitamin E.

 

Here are some other Facts you didn't know about Pumpkin Seeds :

Here you can check some amazing facts about pumpkin seeds :


1. The word "pumpkin" comes from the Native American word pumkinni, which means "to pumpkins."


Pumpkins are one of the oldest cultivated fruits in the world. They originated in Central Asia and were brought to Europe by the Romans. In fact, the word "pumpkin," which refers to the fruit, comes from the Latin word pomponium, meaning "a large melon with a hard rind."


2. Here's what else you need to know about this delicious little seed.


Pumpkin seeds are often referred to as “pepitas” because they resemble pepitas (aka pumpkin seeds). They are native to North America and were first cultivated by Native Americans. Today, pumpkin seeds are available year round at grocery stores and farmers markets.


3. In 17th century England, people ate pumpkin seeds as a snack or mixed them into bread dough.


Pumpkins were first cultivated by Native Americans who found them growing wild in North America. Europeans began cultivating pumpkins in Europe during the 16th century.

 

How to Eat Pumpkin Seeds

1. A small handful of pumpkin seeds makes a great snack at any time. However, pumpkin seeds are easy to overeat. Be mindful of portion sizes by measuring a few tablespoons and putting them into a serving bowl.

2. Top your soups and salads with raw or roasted pumpkin seeds. You can also sprinkle them into a turkey wrap with hummus for a savory crunch.

How to Prepare Roasted Pumpkin Seeds

1. After you remove the seeds from a pumpkin, rinse them thoroughly in a colander and remove any stringy, wet pulp that is attached to them.

2. Dry the pumpkin seeds with a paper towel.

3. Add a small amount of olive oil and seasonings. Use a dash of salt, soy sauce, Worcestershire sauce, garlic powder, pumpkin spice seasoning, or whatever you like.

4. Line a cookie sheet with aluminum foil and roast pumpkin seeds flat in the oven at 250 degrees Fahrenheit. Cook until golden brown, for about 45 minutes.

5. Allow seeds to cool and enjoy.

 

Frequently Asked Questions

Why should you not eat pumpkin seeds?


Risks. Pumpkin seeds are high in fiber, so eating large amounts may cause gas or bloating. Eating large amounts of pumpkin seeds at once may cause constipation.


What happens if you eat pumpkin seeds everyday?


Eating them can help solve dietary deficiencies and may protect against various health problems. In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality. They may even protect against certain types of cancer


Do pumpkin seeds have side effects?


It is possibly safe to take pumpkin seed or pumpkin seed oil in medicinal amounts. Side effects from pumpkin products are rare, but might include stomach discomfort, diarrhea, and nausea.


Is pumpkin seed good for kidney?


Additionally, it has been known to have a positive impact on circulation as well as kidney and liver function. Through these activities, the pumpkin seed prevents the accumulation of uric acid in the body in the form of kidney stones.

 

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