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Pumpkin seeds, salted - nutritional information
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Pumpkin seeds, salted

🔥 567 Calories
💪 29.5g Protein
⚡ 14.5g Carbohydrates
🥑 48.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Pumpkin seeds, salted
Energy density
Dense
567 kcal per 100g
Macro energy profile
Fat-led
19% Protein · 9% Carbohydrates · 71% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in fiberHigh in fatLow in sugarUSDA data

Nutritional Information

567
kcal/100g
Protein
29.5g
Carbohydrates
14.5g
Fat
48.5g

About Pumpkin seeds, salted

Pumpkin seeds, also known as pepitas, are the edible seeds of the pumpkin fruit, which originated in North America. They have been consumed for centuries by various indigenous cultures and are often used in culinary dishes, snacks, and health supplements. These seeds are typically harvested from various pumpkin varieties, roasted, and salted to enhance their flavor, making them a popular snack food and ingredient in many recipes. Nutritionally, salted pumpkin seeds are a powerhouse of energy, providing approximately 567 calories per 100 grams. They are rich in protein, healthy fats, and various essential nutrients, including magnesium, zinc, and antioxidants. Their high protein content makes them an excellent choice for muscle building and recovery. Additionally, they can be easily incorporated into salads, trail mixes, or consumed as a standalone snack, providing numerous health benefits that contribute to overall wellness.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
High magnesium content, supporting muscle and nerve function.
Contains healthy fats that promote heart health.
May improve prostate health due to high zinc levels.
Rich in fiber, aiding in digestion and promoting satiety.
May help regulate blood sugar levels due to low glycemic index.
Supports immune function, enhancing the body's defense mechanisms.
Beneficial for skin health, providing nutrients that improve skin appearance.
May promote better sleep due to their tryptophan content.
Can aid in weight management due to high protein and fiber content.

Recommended Food Pairings

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Mix with yogurt for a protein-packed breakfast.
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Add to salads for a crunchy texture and nutty flavor.
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Sprinkle over oatmeal for added nutrition.
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Combine with dark chocolate for a healthy treat.
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Use in granola bars for a nutritious snack option.

How to Consume

Serving size
30g (about 1 ounce)
Frequency
3-4 times per week
  • •Roast them lightly to enhance flavor before eating.
  • •Use as a topping for soups or stews.
  • •Blend into smoothies for added nutrients.
  • •Incorporate into baking recipes such as breads and muffins.
  • •Enjoy them raw for maximum nutritional benefits.

Selection & Storage

How to choose:

  • ✓Look for plump seeds with a firm texture.
  • ✓Choose seeds that are free from blemishes or discoloration.
  • ✓Opt for organic or non-GMO varieties for better quality.
  • ✓Check for freshness by ensuring they are not stale or rancid.
Storage
Store in an airtight container in a cool, dry place, away from direct sunlight.
Shelf life
Up to 6 months if stored in a cool, dry place; can be refrigerated for longer freshness.

Warnings & Contraindications

  • ⚠️Individuals with pumpkin allergies should avoid consumption.
  • ⚠️People on sodium-restricted diets should be cautious due to added salt.
  • ⚠️Excessive consumption may lead to weight gain due to high-calorie content.
  • ⚠️Overeating may cause digestive discomfort or bloating.

Frequently Asked Questions

How many calories does Pumpkin seeds, salted have?

Pumpkin seeds, salted contain approximately 567 calories per 100 grams. This high caloric content is primarily due to their healthy fat and protein composition, making them a dense source of energy.

Is Pumpkin seeds, salted healthy?

Yes, salted pumpkin seeds are healthy as they are rich in protein, healthy fats, vitamins, and minerals. They provide numerous health benefits including supporting heart health, improving digestion, and promoting muscle recovery.

How should Pumpkin seeds, salted be stored?

Store salted pumpkin seeds in an airtight container, preferably in a cool, dry place. They can also be refrigerated to extend their shelf life, which can last up to 6 months when stored properly.

What are the benefits of eating Pumpkin seeds, salted?

Eating salted pumpkin seeds can provide various health benefits including improved heart health due to their healthy fat content, enhanced digestion from dietary fiber, and support for muscle recovery owing to their protein and magnesium levels.

How much Pumpkin seeds, salted can I eat per day?

A recommended portion of salted pumpkin seeds is about 30 grams (approximately 1 ounce) per day. This serving size balances the intake of calories and nutrients without excessive sodium or calories.

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