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Also known as: pumpkin seed kernels, squash seed kernels
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are highly nutritious. They are an excellent source of magnesium, zinc, and antioxidants, supporting heart health, immune function, and cell protection. They also provide healthy fats and fiber, contributing to overall well-being.
Per 100g, dried pumpkin and squash seeds contain approximately 559 calories and a significant 30.23g of protein. They are also rich in healthy fats (49.05g) and provide 10.71g of carbohydrates.
While calorie-dense, their high protein and fiber content can promote satiety, potentially aiding in weight management by reducing overall food intake. However, due to their calorie count, portion control is crucial when incorporating them into a weight loss diet.
Yes, naturally, dried pumpkin and squash seeds are both gluten-free and vegan. They are plant-based and do not contain any gluten-containing grains or animal products. Always check packaging for cross-contamination warnings if you have severe allergies.
Yes, with approximately 10.71g of carbohydrates per 100g, and a good amount of healthy fats and protein, they can be enjoyed in moderation on a ketogenic diet. Their fiber content also contributes to a lower net carb count.
They are incredibly versatile. You can sprinkle them on salads, soups, and yogurt, blend them into smoothies, or use them as a crunchy topping for roasted vegetables. They also make a great addition to homemade granola, energy bars, or bread.
dried pumpkin and squash seed kernels is a versatile ingredient found in cuisines around the world. With 559 calories per 100g and 30.23 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →No, dried pumpkin and squash seeds can be eaten raw and are still nutritious. Roasting them, however, enhances their nutty flavor and crunchy texture, making them more appealing for many culinary uses.
Store them in an airtight container in a cool, dark, and dry place to prevent them from going rancid. For longer shelf life, especially in warmer climates, refrigeration or freezing is recommended.
They have a mild, nutty, and slightly sweet flavor with an earthy undertone. When roasted, their flavor becomes more pronounced and toasty, and their texture becomes delightfully crunchy.
Generally safe, but due to their high fiber content, excessive consumption can cause digestive upset like bloating or gas. People with nut or seed allergies should exercise caution. They are also calorie-dense, so moderation is key.