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Also known as: pepitas, kaddu ke beej, squash seeds
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, pumpkin seeds are highly nutritious and offer numerous health benefits. They are rich in essential minerals like magnesium and zinc, powerful antioxidants, and healthy fats. Regular consumption can support heart health, immune function, and overall well-being.
Pumpkin seeds are an excellent source of magnesium, crucial for blood pressure and sugar regulation, and zinc, vital for immunity and prostate health. They also provide antioxidants like carotenoids and vitamin E, which combat inflammation. Furthermore, they contain plant-based omega-3 fatty acids (ALA) and fiber, benefiting heart and digestive health.
Per 100g, pumpkin seeds contain approximately 574 calories. They are rich in macronutrients, providing about 24.4g of protein, 18.1g of carbohydrates (with significant fiber content), and 49g of healthy fats. This makes them a calorie-dense and nutrient-rich food.
Yes, pumpkin seeds are naturally vegan as they are a plant-based food. They are also inherently gluten-free, making them a safe and healthy option for individuals following a gluten-free diet or those with celiac disease.
Yes, pumpkin seeds can be part of a ketogenic diet in moderation. While they contain some carbohydrates (18.1g per 100g), a significant portion is fiber, resulting in lower net carbs. Their high fat and protein content also align well with keto principles.
Pumpkin seeds are incredibly versatile. You can sprinkle them on salads, yogurt, oatmeal, or soups for added crunch and nutrition. They are also great in homemade granola, energy bars, or as a standalone snack.
pumpkin seeds is a versatile ingredient found in cuisines around the world. With 574 calories per 100g and 24.4 grams of protein, it's a nutritious addition to many dishes.
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No, pumpkin seeds do not need to be roasted and can be eaten raw. However, roasting them lightly in a dry pan or oven can enhance their nutty flavor and crispness, making them even more appealing for snacking or as a topping.
To maintain their freshness and prevent rancidity, store pumpkin seeds in an airtight container in a cool, dark place, such as a pantry. For longer storage, especially in warmer climates, refrigeration or freezing is recommended.
When stored properly in a cool, dark place, raw pumpkin seeds can last for several months, typically up to 6-12 months. Roasted pumpkin seeds have a slightly shorter shelf life, usually around 1-3 months, due to increased exposure to air and light.
Yes, pumpkin seeds are perfectly safe and highly nutritious to eat raw. Eating them raw preserves all their delicate nutrients, including enzymes and some heat-sensitive vitamins. They offer a chewy texture and mild, nutty flavor when uncooked.
