Pumpkin Seed Health Benefits, Nutritional Information, Uses and Recipes

Despite their humble reputation, pumpkins seeds are very healthy and nutritious and are very versatile in their uses both as snack foods and as an addition to cakes, cookies main meals and toppings for cakes and slices.

They have a sweet and nutty taste and can be used as an alternative to nuts, whether roasted or raw. Pumpkins belong to the Cucurbitaceae or gourd family like cucumber, cantaloupe and the many species of squash.

The seeds are generally available year round as a by-product of pumpkin processing, the seeds are at their best in late fall pumpkins are harvested. Pumpkin seeds come in a variety of shapes and forms, They are also known as pepitas.

They are generally flat, dark green seeds, that are often enclosed in a white or yellow husk, that is quite edible (full of fiber).

Some species of pumpkin and squash have seeds with no husks and to can buy them husked - both raw and roasted. This article aims to showcase the nutritional highlights of pumpkin seeds and outline some of their many uses.

Pumpkin seeds add a nutritious and tasty highlight for cookies, cakes and snack foods.
Pumpkin seeds add a nutritious and tasty highlight for cookies, cakes and snack foods. Source: Public Domain

Comparison between Pumpkin Seeds and Common Nuts

Pumpkin seeds are a rich food with relatively high amounts of fat and calories similar to needs and many seeds. So they should be eaten sparingly.

A single cup of pumpkin seeds contains about 300 calories, which quite high, but few people would eat that many. As shown in the table pumpkin seeds have the lowest calorie counts of all the other nuts and seeds on the list.

They also have the lowest fat, except for pistachios. Significantly pumpkin seeds have the lowest fat to protein ratio of any food on the list, which means that although the protein levels are only in the middle of the range, the protein comes with much lower level of fat.

This makes pumpkin seeds one of the best high energy, higher protein and low fat foods in the seed and nuts group.

Food ( 1 oz)
Calories
Tot. Carb
Fiber
Total Fat
Sat. Fat
Mono Fat
Protein
Fat to Protein Ratio
Pumpkin Seeds
151
5
1.1
13
2.4
4
6.9
1.28
Sesame Seeds
160
6.6
3.3
17.5
1.9
5.3
7
2.77
Sunflower Seeds
164
5.6
2.4
16
1.2
5.2
7.2
2.48
Walnuts
183
3.8
1.9
26
1.7
2.5
3
4.22
Pine Nuts
188
3.7
1
19
1.4
5.3
3.9
4.2
Pistachios
156
7.8
2.9
12
1.5
6.5
7
2.2
Peanuts
159
4.5
2.4
17
1.9
6.8
9
1.89
Cashews
155
9.2
0.9
16
2.2
6.7
5.3
2.44
Almonds
161
6.1
3.4
17
1
8.6
7.7
2.35
Brazil Nuts
184
3.4
2.1
23
4.2
6.9
5.5
4.63
Pecans
193
3.9
2.7
23
1.7
11.4
3
7.8
Hazelnuts
176
4.7
2.7
17
1.3
12.8
5.3
4.12
Madadamia Nuts
201
4
2.4
25
3.4
16.5
3
9.27

Pumpkin Seeds are an excellent source of the minerals manganese, magnesium and phosphorus. They are also a good source of iron, copper and zinc.

Eating a quarter-cup of pumpkin seeds as a snack will provide about:

Pumpkin seeds have a very low glycemic index. Roasted pumpkin seeds have a glycemic load of about 10 per ounce

Pumpkin seeds have a good fiber content, with one ounce containing about 1 gram of dietary fiber.

Pumpkin seeds contain a small amount of vitamin C and are rich in B group vitamins. They also have moderate levels of vitamin K.and vitamin E.

Raw pumpkin seeds contain high levels of the antioxidant lutein, which is important for healthy eyes.

Pumpkin seeds also have significant levels of phytosterols, with about 260 mg per 100 grams. These phytosterols are known to help lower the absorption of LDL cholesterol.

Pumpkin Seeds Nutrition

Nutrient
1/4 cup
total weight
32.25 g
calories
180.28
calories from fat
142.37
protein
9.75 g
carbohydrates
3.45 g
dietary fiber
1.94 g
sugar - total
0.45 g
other carbs
1.07 g
fat - total
15.82 g
saturated fat
2.79 g
mono fat
5.24 g
poly fat
6.76 g
trans fatty acids
0.02 g
cholesterol
0.00 mg
vitamin A IU
5.16 IU
vitamin A RAE
0.26 RAE
A - carotenoid
0.52 RE
A - beta carotene
2.90 mcg
thiamin - B1
0.09 mg
riboflavin - B2
0.05 mg
niacin - B3
1.61 mg
niacin equiv
4.41 mg
vitamin B6
0.05 mg
vitamin B12
0.00 mcg
vitamin C
0.61 mg
vitamin E alpha equiv
0.70 mg
folate
18.70 mcg
vitamin K
2.35 mcg
pantothenic acid
0.24 mg
calcium
14.84 mg
copper
0.43 mg
iron
2.84 mg
magnesium
190.92 mg
phosphorus
397.64 mg
potassium
260.90 mg
selenium
3.03 mcg
sodium
2.26 mg
zinc
2.52 mg

How to Select and Store Pumpkin Seeds

Most pumpkin seeds are obtained pre-packaged in various containers or you can buy them in bulk at health food stores. When checking them prior to purchase make sure that there is no signs of dirt or moisture, mold or insect damage. Also check that the seeds are plump and firm and not wrinkled or shrivelled. Also smell the pumpkin seeds, to ensure that they are not rancid or have a musty which may be a sign of mold or deterioration..

Once the packages are opened, stored the pumpkin seeds in airtight containers in the refrigerator.

Tips for Homemade Pumpkin Seeds

While you can buy pumpkin seeds easily it is still fun and worthwhile to prepare your own from your pumpkins. Simply remove the seeds from the inner chamber of the pumpkin , wash them and thoroughly dry them with a paper towel. Then spread them out as a single layer on a piece of brown paper or baking paper to dry overnight.

To roast them. transfer the seeds as a single layer to a baking sheet and roast them at 165 degrees F (about 75 degrees C) in your oven for about 15-20 minutes.

Uses for Pumpkin Seeds

Pumpkin and Pumpkin Seed (Pepitas) Recipes

=> Baked Pumpkin Puree Recipes, Many Uses for Pureed Pumpkin

=> Spicy, Savory, Easy Pumpkin Pie with Molasses, Almond Flour, Yogurt

=> Best Pumpkin Seed Recipes - How and Why You Should Use Pepitas More Often

=> Stuffed Squash Blossom Recipes - Pumpkin Flowers Filled and Deep Fried





Pumpkins seeds add crunch and nutrients to baked goods
Pumpkins seeds add crunch and nutrients to baked goods. Source: Public Domain
Adding pumpkin seeds is a great way to add flavor, texture and intrigue to many dishes especially those involving pumpkin and squash.
Adding pumpkin seeds is a great way to add flavor, texture and intrigue to many dishes especially those involving pumpkin and squash. Source: Public Domain
Pepitas add crunch, taste and boost the nutrients in salads .
Pepitas add crunch, taste and boost the nutrients in salads. Source: Public Domain
Delightful Essene Loaf made with spelt grain and pumpkin seeds. Pepitas can be added to many bread and roll recipes.
Delightful Essene Loaf made with spelt grain and pumpkin seeds. Pepitas can be added to many bread and roll recipes. Source: Public Domain
Homemade dried tomatoes are a delicious addition to a meal of couscous, spinach and herbs - delightful
Homemade dried tomatoes are a delicious addition to a meal of couscous, spinach and herbs - delightful. Source: Public Domain
Pumpkin seeds make a great topping for bread, cakes, slices and many other baked goods.
Pumpkin seeds make a great topping for bread, cakes, slices and many other baked goods. Source: Public Domain
Pumpkin seeds or pepitas and very nutritious. This article shows you how to use pumpkin seeds more often in many creative ways.
Pumpkin seeds or pepitas and very nutritious. This article shows you how to use pumpkin seeds more often in many creative ways. Source: Public Domain
Spicy roasted pumpkins seeds are a great side dish for parties and with drinks before supper.
Spicy roasted pumpkins seeds are a great side dish for parties and with drinks before supper. Source: Public Domain