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Pumpkin seeds, unsalted - nutritional information
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Pumpkin seeds, unsalted

🔥 574 Calories
💪 29.8g Protein
⚡ 14.7g Carbohydrates
🥑 49g Fat

At a glance

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

Category
Nuts & Seeds
Pumpkin seeds, unsalted
Energy density
Dense
574 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 sugarLow in sodium

Nutritional Information

574
kcal/100g
Protein
29.8g
Carbohydrates
14.7g
Fat
49g

About Pumpkin seeds, unsalted

Pumpkin seeds, also known as pepitas, are the edible seeds of the pumpkin fruit, which has its origins traced back to ancient Mesoamerica. These seeds have been cultivated for thousands of years and are a popular snack in various cultures, cherished for their nutty flavor and crunchy texture. They are often consumed raw or roasted and can be found in a variety of culinary uses, ranging from salads to granola bars and trail mixes. Nutritionally, pumpkin seeds are a powerhouse of essential nutrients. They contain a significant amount of protein, healthy fats, vitamins, and minerals, making them an excellent addition to a balanced diet. With approximately 574 calories per 100g, they provide an ample source of energy. Notably, they are high in magnesium, zinc, and iron, contributing to various bodily functions such as immune support, muscle function, and overall well-being. Their versatility allows them to be easily incorporated into meals, snacks, and baked goods.

Health Benefits

Rich source of magnesium, which helps regulate blood pressure and supports muscle and nerve function.
High in antioxidants that can help reduce inflammation and oxidative stress.
Contains phytosterols that may help lower cholesterol levels.
Provides zinc, essential for immune function and skin health.
Good source of omega-3 and omega-6 fatty acids for heart health.
May improve prostate health and reduce the risk of prostate-related issues.
High fiber content aids in digestion and promotes gut health.
May help improve sleep quality due to the presence of tryptophan.
Supports bone health due to its high magnesium and calcium content.
Promotes healthy skin thanks to its vitamin E and antioxidant properties.

Recommended Food Pairings

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Combine with yogurt for a protein-rich breakfast.
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Add to salads for a crunchy texture and added nutrition.
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Mix into smoothies for a nutrient boost.
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Use in granola bars for a healthy snack option.
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Sprinkle over roasted vegetables for enhanced flavor.

How to Consume

Serving size
30g (approximately 1 oz)
Frequency
3-4 times per week
  • •Roast lightly with spices for a flavorful snack.
  • •Add to oatmeal or cereal for extra crunch.
  • •Blend into smoothies for added protein.
  • •Use as a topping for soups or salads.
  • •Incorporate into baking recipes for added nutrition.

Selection & Storage

How to choose:

  • ✓Look for seeds that are plump and have a bright green color.
  • ✓Avoid seeds with dark spots or signs of mold.
  • ✓Choose seeds that are free from any off odors.
  • ✓Check for packaging dates to ensure freshness.
Storage
Store in an airtight container in a cool, dry place away from direct sunlight.
Shelf life
Up to 6 months when stored properly at room temperature, 1 year if refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should consult a doctor before consumption.
  • ⚠️Excessive consumption can lead to digestive issues due to high fiber content.
  • ⚠️Overconsumption may lead to weight gain due to high-calorie content.
  • ⚠️Roasted pumpkin seeds can be high in sodium if salted.

Frequently Asked Questions

How many calories does Pumpkin seeds, unsalted have?

Pumpkin seeds, unsalted contain approximately 574 calories per 100 grams. This makes them a calorie-dense food, providing significant energy, which is important for those with active lifestyles.

Is Pumpkin seeds, unsalted healthy?

Yes, pumpkin seeds are considered very healthy. They are packed with nutrients such as magnesium, zinc, and healthy fats, which contribute to heart health, immune function, and overall wellness. Their high protein content also makes them an excellent snack for muscle repair.

How should Pumpkin seeds, unsalted be stored?

Pumpkin seeds should be stored in an airtight container in a cool, dry place away from direct sunlight. For extended shelf life, they can be refrigerated, where they can last up to a year.

What are the benefits of eating Pumpkin seeds, unsalted?

Eating pumpkin seeds offers numerous health benefits, including improved heart health, enhanced immune function, and better digestion. They are rich in antioxidants and minerals that support various bodily functions and can help reduce inflammation.

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

A recommended serving size is about 30 grams (1 ounce) per day. This portion provides a balanced intake of nutrients without excessive calories.

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