Cratox AI
seeds pumpkin and squash
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Seeds, pumpkin and squash seed kernels, roasted

🔥 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
Seeds, pumpkin and squash seed kernels, roasted
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 fiberVery high in ironVery high in zincVery high in magnesium

Nutritional Information

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

About Seeds, pumpkin and squash seed kernels, roasted

Pumpkin and squash seed kernels, commonly known as pepitas, are the edible seeds found inside pumpkins and various squash varieties. Originating from Mesoamerica, these seeds have been a staple in traditional cuisines and are celebrated for their rich nutritional profile. They are often roasted to enhance their flavor, making them a popular snack and ingredient in various dishes. Nutritionally, roasted pumpkin and squash seed kernels are a powerhouse of protein, healthy fats, and essential minerals. They provide approximately 574 calories per 100 grams, along with 29.80 grams of protein, 14.70 grams of carbohydrates, and 49.00 grams of fat. These seeds are particularly high in magnesium, iron, and zinc, supporting various bodily functions. Their versatility allows for use in salads, granola, and as toppings, or they can be enjoyed on their own for a nutritious snack.

Health Benefits

Supports heart health by providing healthy fats and antioxidants.
Promotes prostate health due to the presence of zinc.
Aids in muscle recovery and growth because of high protein content.
Enhances immune function through vitamins A and E.
Contributes to better sleep due to the amino acid tryptophan.
May help in weight management owing to its satiety factor.
Improves skin health with its antioxidants and fatty acids.
Regulates blood sugar levels due to its low glycemic index.
Supports bone health with a rich mineral profile including magnesium.
May reduce inflammation due to anti-inflammatory compounds.

Recommended Food Pairings

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Mix with yogurt for a protein-rich breakfast.
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Sprinkle on salads for added crunch and nutrients.
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Blend into smoothies for a creamy texture and healthy fats.
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Use in granola recipes for an energy-packed snack.
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Combine with dark chocolate for a healthy treat.

How to Consume

Serving size
30g (approximately 1/4 cup)
Frequency
2-3 times per week
  • •Enjoy roasted as a snack for a quick energy boost.
  • •Add to baked goods for added texture and nutrition.
  • •Incorporate into trail mixes for a nutritious on-the-go option.
  • •Use as a topping for soups to enhance flavor and nutrition.
  • •Blend into homemade nut butter for a unique twist.

Selection & Storage

How to choose:

  • ✓Select seeds that are plump and firm to the touch.
  • ✓Avoid seeds that look dried out or shriveled.
  • ✓Check for uniform color without any discoloration.
  • ✓Ensure packaging is sealed and intact for freshness.
Storage
Store in an airtight container in a cool, dry place.
Shelf life
6-12 months if stored properly in a cool environment.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should consult a doctor before consumption.
  • ⚠️People on anticoagulant medications should monitor intake due to potential blood-thinning effects.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Seeds, pumpkin and squash seed kernels, roasted have?

Roasted pumpkin and squash seed kernels contain approximately 574 calories per 100 grams. This makes them a calorie-dense food, ideal for providing energy in small servings.

Is Seeds, pumpkin and squash seed kernels, roasted healthy?

Yes, roasted pumpkin and squash seed kernels are highly nutritious. They are rich in protein, healthy fats, vitamins, and minerals, contributing to overall health, including heart and bone health.

How should Seeds, pumpkin and squash seed kernels, roasted be stored?

Store roasted pumpkin and squash seed kernels in an airtight container in a cool, dry place to maintain freshness. They can also be refrigerated for extended shelf life.

What are the benefits of eating Seeds, pumpkin and squash seed kernels, roasted?

The benefits include supporting heart health, promoting prostate health, aiding muscle recovery, and enhancing immune function due to their rich nutrient profile.

How much Seeds, pumpkin and squash seed kernels, roasted can I eat per day?

A recommended serving size is about 30 grams (1/4 cup) a few times a week, but individual needs may vary based on dietary preferences and nutritional goals.

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