Pumpkin Seed Nutrition Facts, Health Benefits and Recipes

Calories and Nutrition in Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a mighty superfood that packs a big punch. These green nuts are bursting with vitamins, minerals and healthy fats. Just one tablespoon of pumpkin seeds contains a wealth of nutrients in only 125 calories.

Pumpkin seeds provide an extensive array of health benefits, from boosting immunity to promoting heart health. Their rich nutritional profile makes them a smart addition to any diet. Read on to learn all about the calories, nutrition, and health perks of pumpkin seeds.

Calories in Pumpkin Seeds

A single tablespoon (0.33 oz or 9 grams) of raw, whole pumpkin seeds contains:

• Calories: 125
• Total Fat: 10 g
• Carbs: 3 g
• Protein: 5 g

This modest serving pumps you full of vital micronutrients and healthy fats while delivering a satisfying crunch. Pumpkin seeds make an excellent high nutrition snack or salad topper.

Pumpkin Seed Nutrition Facts

Beneath their green hulls, pumpkin seeds brim with an impressive array of vitamins and minerals:

• Zinc - 2.57 mg (essential for immunity and wound healing)
• Magnesium - 37 mg (promotes muscle and nerve function)
• Iron - 0.82 mg (key for oxygen transport and energy)
• Manganese - 0.2 mg (aids bone health and metabolism)
• Phosphorus - 86 mg (supports bone formation)
• Copper - 0.2 mg (helps form red blood cells)

Pumpkin seeds also contain antioxidants like carotenoids and vitamin E to fight free radical damage. The green color indicates the presence of chlorophyll, which has cleansing properties.

Macronutrients

A closer look at the macronutrient makeup in 1 tablespoon of pumpkin seeds:

• Fiber - 0.5 g - Supports healthy digestion and gut bacteria
• Protein - 5 g - Provides steady energy and satisfies hunger
• Fat - 10 g - Rich in heart-healthy unsaturated fats
• Carbs - 3 g - Includes natural plant-based carbs with a low glycemic impact

This combination offers lasting fullness and sustained energy levels. Pumpkin seeds make the perfect anytime snack.

Benefits of Pumpkin Seeds

With their stellar nutritional profile, pumpkin seeds impart a wide spectrum of health benefits. Here are some of the top reasons to add more pumpkin seeds to your diet:

1. Heart Health

Pumpkin seeds provide an array of nutrients that support cardiovascular health. Their unsaturated fatty acids help lower LDL cholesterol and blood pressure. The phytosterols they contain can lower cholesterol absorption from food.

2. Prostate Health

The zinc and phytosterols in pumpkin seeds may help prevent prostate issues in men, including enlarged prostate and prostate cancer.

3. Fertility

The zinc content of pumpkin seeds enhances testosterone levels and fertility in men. Their omega-3s support women's hormone balance and reproductive health.

4. Anti-Inflammatory

Pumpkin seeds minimize inflammation in the body thanks to their omega-3s, vitamin E, and plant compounds. This protects against chronic disease and joint issues like arthritis.

5. Blood Sugar Regulation

The magnesium, manganese, and fiber in pumpkin seeds help regulate blood sugar levels and insulin response. This makes them excellent for diabetes management.

6. Sleep and Mood

Pumpkin seeds are rich in tryptophan, serotonin, and magnesium - nutrients that promote restful sleep, relaxation, and stable mood.

7. Kidney and Liver Health

Components in pumpkin seeds exhibit a detoxifying effect on the body. Their high antioxidant content protects the kidneys and liver.

8. Nutrient Dense

Pumpkin seeds supply a wide array of vitamins, minerals, healthy fats and fiber in each low-calorie serving. This makes them an efficient way to boost your daily nutrition.

Pumpkin Seed Recipes

Pumpkin seeds offer versatility in the kitchen. Their mild, nutty flavor pairs well with both sweet and savory ingredients. Here are some delicious ways to enjoy pumpkin seeds:

1. Raw Pumpkin Seeds

The simplest preparation is to eat pumpkin seeds raw. Toss them on salads, in trail mix, on yogurt, or eat as-is for an easy snack. You can flavor them with spices like chili powder, cumin or garlic salt.

2. Roasted Pumpkin Seeds

Roasting brings out pumpkin seeds' crunchy texture and nutty essence. Toss rinsed seeds with olive oil and spices of choice. Roast at 300F for 25-30 minutes, stirring occasionally.

3. Pumpkin Seed Butter

Blending pumpkin seeds creates a mineral-rich, green-hued butter. Add spices like cinnamon or ginger for flavor. Use as a spread or add to smoothies.

4. Pumpkin Seed Milk

For a creamy, nutritious beverage, blend soaked pumpkin seeds with water then strain. Use in recipes that call for plant-based milk.

5. Pumpkin Seed Flour

Grind dry roasted pumpkin seeds into a gluten-free flour. Use in muffins, breads, pancakes and other baked goods up to 25% of the total flour.

6. Pumpkin Seed Tea

Brew a tea from raw pumpkin seeds soaked overnight to extract nutrients. Add lime and honey for an immunity boosting sip.

7. Pumpkin Seed Pesto

Blend roasted pumpkin seeds, olive oil, basil, garlic and Parmesan for a bright green pesto sauce perfect over chicken, fish or pasta.

8. Pumpkin Seed Energy Bites

Mix pumpkin seeds with rolled oats, nut butter, vanilla and honey then roll into bite-size balls for a satisfying snack.

9. Pumpkin Seed Crusted Salmon

Coat salmon fillets with dijon mustard then dredge in chopped pumpkin seeds and parsley. Bake until flaky - delicious!

10. Pumpkin Seed Trail Mix

Stir together roasted pumpkin seeds with nuts, coconut flakes, mini chocolate chips and dried fruit for the perfect snack mix.

Tips for Preparing and Storing Pumpkin Seeds

Follow these tips to get the most from your pumpkin seeds:

• Rinse well before eating to remove hulls
• For dry roasting, use unrinsed seeds
• Roast at 300F on a sheet pan for 25-30 minutes
• Soak 4 hours before blending for pumpkin seed milk
• Refrigerate raw pumpkin seed butter after opening
• Store seeds in airtight containers at room temperature or fridge
• Refrigerate roasted seeds in jars up to 3 months
• Look for plump, uniform, green seeds without puffiness or holes

The Extraordinary Benefits of Pumpkin Seeds

Packed with vitamins, minerals, protein and healthy

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.