Seeds, pumpkin and squash seed kernels
Category: Nut & Seed Products Method: Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
677
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 520 (76.9%) |
| Protein | 141 (20.8%) |
| Carbohydrate | 69 (10.3%) |
| Total | 677 (100%) |
Serving: 1 cup [118g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 58 (49.0%) |
| Protein | 35 (29.8%) |
| Carbohydrate | 17 (14.7%) |
| Ash | 5.2 (4.4%) |
| Water | 2.4 (2.0%) |
| Total | 118 (100%) |
Serving: 1 cup [118g]
Benefits
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High in fiber, magnesium and phosphorus which aid digestion and heart health
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Rich in vitamin K which supports bone health and blood clotting
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Contain plant compounds called phytosterols that help lower cholesterol
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High in copper which aids production of red blood cells and gives energy
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Roasting and salting enhances flavor making them a tasty high-protein snack
Risks
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High in fat and calories. 100g of pumpkin seeds contain about 580 calories and 50g of fat
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High in sodium if salt is added during roasting. Excess sodium intake can increase blood pressure and risk of heart disease
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May cause allergic reactions in individuals allergic or sensitive to seeds, nuts or squash
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Contains phytoestrogens that some research has linked to increased breast cancer risk especially in women who are obese or overweight already
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May cause digestive issues like gas, bloating if consumed in large amounts due to high fiber content
Additional Information
Pumpkin and squash seed kernels, roasted, with salt added, are a highly nutritious food product that offers numerous health benefits. These seeds are packed with essential nutrients and can be a valuable addition to a balanced diet. However, it is important to consume them in moderation due to certain risks associated with their consumption.
Nutritional Benefits:
1. Rich in healthy fats: Pumpkin and squash seed kernels are an excellent source of healthy fats, including monounsaturated and polyunsaturated fats. These fats are beneficial for heart health, as they help reduce bad cholesterol levels and promote good cholesterol levels.
2. Abundant in protein: These seeds are a great plant-based source of protein, making them an ideal choice for vegetarians and vegans. Protein is essential for muscle growth, tissue repair, and the production of enzymes and hormones.
3. High in dietary fiber: Pumpkin and squash seed kernels are rich in dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber also contributes to satiety, making you feel fuller for longer periods and aiding in weight management.
4. Packed with essential minerals: These seeds are a good source of important minerals such as magnesium, zinc, iron, and phosphorus. Magnesium is crucial for bone health, while zinc supports the immune system and wound healing. Iron is essential for oxygen transport, and phosphorus is necessary for bone and teeth health.
5. Provides antioxidants: Pumpkin and squash seed kernels contain antioxidants like vitamin E and carotenoids. Antioxidants help protect the body against oxidative stress and may have anti-inflammatory properties.
Nutritional Risks:
1. High calorie content: While pumpkin and squash seed kernels offer numerous health benefits, they are also calorie-dense. Consuming them in excess may contribute to weight gain, especially if you are not mindful of portion sizes.
2. Sodium content: The addition of salt during the roasting process increases the sodium content of these seeds. Excessive sodium intake can lead to high blood pressure and increase the risk of cardiovascular diseases. Individuals with hypertension or other conditions requiring a low-sodium diet should be cautious when consuming salted pumpkin and squash seed kernels.
3. Allergies: Some individuals may be allergic to seeds, including pumpkin and squash seeds. Allergic reactions can range from mild symptoms like itching and swelling to severe reactions that require immediate medical attention. If you have a known seed allergy, it is essential to avoid these products.
4. Phytic acid: Pumpkin and squash seed kernels contain phytic acid, an antinutrient that can bind to minerals and reduce their absorption in the body. However, the impact of phytic acid on mineral absorption is generally minimal and can be mitigated by soaking or roasting the seeds.
In conclusion, pumpkin and squash seed kernels, roasted, with salt added, offer numerous nutritional benefits. They are rich in healthy fats, protein, dietary fiber, essential minerals, and antioxidants. However, it is crucial to consume them in moderation due to their high calorie content and sodium levels. Individuals with allergies or specific dietary requirements should exercise caution. Incorporating these seeds into a well-balanced diet can contribute to overall health and well-being.