Nut Seed
dried pumpkin and squash seed kernels.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pumpkin seed kernelssquash seed kernels
SERVING
CALORIES
559
PROTEIN
30.2g
CARBS
10.7g
FAT
49g
FIBER
6.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories559kcal—
Protein30.2g60%
Carbohydrates10.7g4%
Fiber6.0g21%
Sugar1.4g3%
Total fat49g63%
Saturated fat8.7g43%
Trans fat0.06g—
Cholesterol0mg0%
Water5.2g—
MINERALS
Sodium7.0mg0%
Potassium809mg17%
Calcium46mg4%
Iron8.8mg49%
Magnesium592mg141%
Phosphorus1233mg99%
Zinc7.8mg71%
Copper1.3mg149%
Manganese4.5mg197%
Selenium9.4µg17%
VITAMINS
Vitamin A1.0µg0%
Vitamin C1.9mg2%
Vitamin D0µg0%
Vitamin E2.2mg15%
Vitamin K7.3µg6%
Thiamin (B1)0.27mg23%
Riboflavin (B2)0.15mg12%
Niacin (B3)5.0mg31%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.14mg8%
Folate (B9)58µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup129g
1 tablespoon8.1g
1 teaspoon2.7g
1 ml0.5g
1 liter537.5g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of magnesium, crucial for blood pressure regulation, heart health, and bone formation.
- ✓Rich in antioxidants like carotenoids and vitamin E, which help protect cells from damage and reduce inflammation.
- ✓High in zinc, which supports immune function, cell growth, and prostate health.
- ✓Contains healthy fats, including omega-3 and omega-6 fatty acids, and fiber, which contribute to heart and digestive health.
COOKING TIPS
In the kitchen.
- 1Toast kernels in a dry skillet over medium heat for 3-5 minutes until fragrant and lightly golden to enhance their nutty flavor.
- 2Sprinkle whole or chopped over salads, yogurt, oatmeal, or soups for added texture and nutrients.
- 3Grind into a coarse meal to use as a gluten-free coating for fish or chicken, or blend into pestos and dips.
- 4Incorporate into baked goods like bread, muffins, or granola for a nutritional boost.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark place like a pantry for up to 6 months to prevent the oils from going rancid.
- For longer-term storage (up to a year), place the airtight container in the refrigerator or freezer.
FAQ
Frequently asked questions.
Are dried pumpkin and squash seeds healthy?
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.
How much protein and calories are in dried pumpkin and squash seeds?
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.
Are dried pumpkin and squash seeds good for weight loss?
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.
Are dried pumpkin and squash seeds gluten-free and vegan?
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.
Are dried pumpkin and squash seeds keto-friendly?
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.
How can I use dried pumpkin and squash seeds in cooking?
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.
Do dried pumpkin and squash seeds need to be roasted?
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.
How should I store dried pumpkin and squash seeds?
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.
What do dried pumpkin and squash seeds taste like?
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.
Are there any side effects or precautions when eating dried pumpkin and squash seeds?
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.
