Seeds, pumpkin seeds (pepitas)
Category: Nut & Seed Products Method: Raw
Nutrition Highlights
Serving Size
Calories
555
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 | 360 (64.9%) |
| Protein | 120 (21.5%) |
| Carbohydrate | 75 (13.5%) |
| Total | 555 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 40 (40.0%) |
| Protein | 30 (29.9%) |
| Carbohydrate | 19 (18.7%) |
| Water | 6.6 (6.6%) |
| Ash | 4.8 (4.8%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in magnesium which helps regulate blood pressure and is beneficial for heart health
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High in zinc which supports immune function and wound healing
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High in copper which aids in iron absorption and is important for bone and brain health
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High in manganese which assists with metabolism of carbohydrates, cholesterol, and proteins
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High in phosphorus which helps build strong bones and teeth
Risks
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High in fat and calories. Pumpkin seeds are nutritious but also high in fat and calories which can lead to weight gain if consumed in large amounts
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May cause allergic reactions. Some people can be allergic or sensitive to pumpkin seeds and experience reactions like itching, hives, swelling, etc
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May interact with medications. Pumpkin seeds can interact with some medications like blood thinners due to their vitamin K content
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May cause digestive issues. Consuming too many pumpkin seeds, especially raw, can cause issues like gas, bloating and diarrhea in some individuals
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May affect blood sugar levels. The magnesium content in pumpkin seeds may help control blood sugar levels but they also contain phytoestrogens which in large amounts can negatively impact blood sugar control in diabetics
Additional Information
Pumpkin seeds, also known as pepitas, are a highly nutritious food that offers numerous health benefits. These small, flat, greenish seeds are derived from the inside of a pumpkin, and they have been consumed for centuries due to their rich nutritional profile. Let's explore the primary attribute and additional secondary attributes of raw pumpkin seeds.
Primary Attribute: Nutritional Benefits
Pumpkin seeds are packed with essential nutrients that contribute to overall health and well-being. They are an excellent source of plant-based protein, providing around 8 grams of protein per ounce. Protein is vital for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
These seeds are also abundant in healthy fats, particularly monounsaturated and polyunsaturated fats. These fats, including omega-3 and omega-6 fatty acids, are beneficial for heart health, reducing inflammation, and supporting brain function.
Additionally, pumpkin seeds are a great source of dietary fiber, offering around 1.7 grams per ounce. Fiber aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels. It also contributes to maintaining a healthy weight and reducing the risk of certain diseases, such as heart disease and type 2 diabetes.
Secondary Attributes: Additional Nutritional Benefits
Pumpkin seeds are rich in various vitamins and minerals. They are particularly abundant in magnesium, providing approximately 40% of the recommended daily intake in just one ounce. Magnesium plays a crucial role in numerous bodily functions, including energy production, muscle and nerve function, and regulating blood pressure.
These seeds also contain significant amounts of zinc, iron, manganese, phosphorus, and copper. Zinc is essential for immune function, wound healing, and reproductive health. Iron is necessary for oxygen transport and preventing iron-deficiency anemia. Manganese supports bone health and aids in the metabolism of carbohydrates, proteins, and cholesterol. Phosphorus is crucial for bone and teeth health, while copper is involved in energy production and collagen synthesis.
Moreover, pumpkin seeds are a rich source of antioxidants, including vitamin E and various phytochemicals. Antioxidants help protect the body against free radicals, which can cause oxidative stress and lead to chronic diseases such as cancer and heart disease.
Risks
While pumpkin seeds offer numerous nutritional benefits, there are a few risks to consider. Firstly, they are relatively high in calories, so portion control is essential, especially for individuals watching their caloric intake.
Secondly, some people may be allergic to seeds, including pumpkin seeds. Allergic reactions can range from mild symptoms like itching and hives to severe reactions that require immediate medical attention. If you have a known seed allergy, it is advisable to avoid pumpkin seeds.
Lastly, individuals with certain medical conditions, such as kidney stones or gallbladder issues, may need to limit their intake of pumpkin seeds due to their oxalate content. Oxalates can contribute to the formation of kidney stones in susceptible individuals.
In conclusion, raw pumpkin seeds, or pepitas, are a highly nutritious food with various health benefits. They are an excellent source of protein, healthy fats, dietary fiber, and essential vitamins and minerals. Incorporating pumpkin seeds into a balanced diet can contribute to improved heart health, digestion, and overall well-being. However, it is crucial to consume them in moderation, be aware of any allergies, and consider individual health conditions when including them in your diet.