Pumpkin Seeds — Nutrients, Health Benefits, And Shopping Tips

Pumpkin seeds photo

Listonic Team

September 6, 2024

Pumpkin seeds are a crunchy snack packed with nutrients. Understand how to roast and season them for maximum flavor, discover their health benefits, including magnesium and zinc content, and get tips on storing them to keep them fresh and crispy.

Pumpkin seeds nutrients

Check the detailed nutritional values of pumpkin seeds, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 446 kcal

Nutrients per: 100 g% Daily Value*
Carbs54 g19.64%
Fiber18 g64.29%
Sugars1 g2%
Glycemic Index10 -
Protein19 g38%
Sodium18 mg0.78%
Total Fat19 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.

Among other things, here's what makes pumpkin seeds stand out:

18 g

✅ High Fiber Content

19 g

🧀 Good Protein Content

Pumpkin seeds facts & tips

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Pumpkin seeds are rich in magnesium, zinc, and healthy fats, making them a nutritious snack.
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To store pumpkin seeds, keep them in an airtight container in a cool, dark location. For extended freshness, refrigerate or freeze them; they can last up to 1-2 years this way.

Health benefits

Uncover how pumpkin seeds, packed with healthy fats, protein, and essential minerals, can be a crunchy and nutritious snack that supports heart health and overall well-being.
  • 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

Be mindful of the concerns related to pumpkin seeds.
  • 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.
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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 choose pumpkin seeds

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

To keep pumpkin seeds crisp, you can toast them lightly before storing, which also enhances their flavor and helps prevent moisture absorption.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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