Pumpkin Seeds — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Pumpkin seeds nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 446 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 54 g | 19.64% |
| Fiber | 18 g | 64.29% |
| Sugars | 1 g | 2% |
| Glycemic Index | 10 | - |
| Protein | 19 g | 38% |
| Sodium | 18 mg | 0.78% |
| Total Fat | 19 | 24.36% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
18 g
✅ High Fiber Content
19 g
🧀 Good Protein Content
Pumpkin seeds facts & tips
Health benefits
- High in protein, supporting muscle growth, repair, and overall body function.
- Rich in healthy fats, particularly omega-3 and omega-6 fatty acids, which support heart health.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in antioxidants such as Vitamin E, which help protect the body from free radicals.
- Contains essential vitamins and minerals such as magnesium, zinc, and iron, which support overall health and well-being.
Health risks
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
- Risk of allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
How to choose pumpkin seeds
Pumpkin seeds should be plump and uniform in size, with a light golden color if roasted. They should have a slight nutty aroma and be free from any moisture or stickiness. The seeds should be crispy and not chewy.
Avoid pumpkin seeds that are discolored or smell rancid, as this indicates they are stale or improperly stored. Seeds that clump together or have a moldy appearance should also be avoided, as they may not be safe to consume.
How to store pumpkin seeds
Pumpkin seeds should be kept in a sealed container in a cool, dry location. Storing them in the pantry helps preserve their crunchiness and taste. When properly stored, pumpkin seeds can remain good for 6-12 months.
When exposed to air and moisture, pumpkin seeds may become rancid and deteriorate in quality. It’s best to keep them away from heat sources and humid areas. Always make sure the container is securely closed to maintain freshness and prevent spoilage.
✅ Extra Tip
How long do they last?
Pumpkin seeds can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1-2 years.
What to do with leftovers?
Leftover pumpkin seeds can be used in a variety of culinary and non-culinary ways. In the kitchen, pumpkin seeds can be roasted and enjoyed as a healthy snack or added to salads, granola, breads, and muffins for extra crunch and nutrition. They can also be blended into pesto or used as a topping for soups and casseroles.
Beyond cooking, pumpkin seeds have several other uses. They can be used in DIY beauty treatments, such as grinding them into a paste with water and applying it as a moisturizing face mask. Pumpkin seeds can also be used in craft projects, such as making decorative wreaths or adding texture to homemade candles. Additionally, pumpkin seeds can be used in gardening; they can be planted to grow pumpkin plants, or added to compost to enrich the soil. Some people also use pumpkin seeds as a natural remedy for digestive health, consuming them to help support a healthy digestive system.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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