Pumpkin Seeds Nutrition Facts

Scientifically speaking, pumpkins should be considered as fruits since they contain seeds. However, in term of cooking, they are generally regarded as a vegetable.

Pumpkin seeds, also called pepitas, are derived from pumpkin, a gourd-like squash that is native to North and Central America. Just like cantaloupe, cucumber, and squash, pumpkins come from the gourd or Cucurbitaceae family.

The seeds are delicious and nutritional, and are available all across the world, almost throughout the year. However, these subtly sweet and nutty seeds, with a malleable, chewy texture, are the freshest in the fall when pumpkins are in season. They are flat, dark green seeds, some covered in a yellow-white husk; while some varieties of seeds are produced without shells or coverings.

Apart from their delectable taste, pumpkin seeds are also well-known for their high nutritional value. Whether you eat the seeds salted or roasted, they are high in essential amino acids and zinc, and variety of other minerals and vitamins that are vital for our body.

Nutrient - Amount

• Energy Value - 2401kJ (574kcal)
• Total Fat - 49.05 g
• Carbohydrates - 14.71 g
• Sugars - 1.29 g
• Dietary Fiber - 6.5 g
• Protein - 29.84 g
• Sodium - 256 mg
• Zinc - 7.64 mg
• Potassium - 788 mg
• Iron - 8.07 mg

• Magnesium - 550 mg
• Manganese - 4.49 mg
• Calcium - 52 mg
• Phosphorous - 1174 mg

• Vitamin B1 (Thiamine) - 0.07 mg
• Vitamin B2 (Riboflavin) - 0.15 mg
• Vitamin B3 (Niacin) - 4.43 mg
• Vitamin B5 (Pantothenic acid) - 0.57 mg
• Vitamin B6 - 0.1 mg
• Vitamin B9 (Folate) - 57 μg
• Vitamin C - 6.5 mg
• Vitamin E - 0.56 mg
• Vitamin K - 4.5 μg

Source:- USDA National Nutrient Database

• Lower Cholesterol: The plant comprises compounds called phytosterol, that have a chemical structure similar to cholesterol. Hence these seeds reduce the levels of cholesterol, improve the immune response, and minimize the risks of certain cancers.

• Anti-Inflammatory Benefits: Pumpkin seeds have anti-inflammatory properties and are beneficial to those suffering from arthritis and other chronic conditions, where inflammation is the cause. When used in conjunction with non-steroidal anti-inflammatory drug indomethacin, these seeds help in reducing inflammatory and swelling symptoms.

• Bone Health: Being rich in zinc, these seeds help improve bone density, especially in men. Although osteoporosis is extremely prevalent in elderly women, about 30 percent of all hip fractures occur in men. In fact research shows that low levels of zinc in the body may lead to hip and spine degeneration.

• Prostate Health: Benign prostatic hypertrophy (BPH) is a common health syndrome that mainly occurs in elderly men. It involves enlargement of prostate gland due to over-stimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone).

The constituents, like carotenoids and the omega-3 fats, interrupt this triggering of prostate cell multiplication by testosterone and DHT, and provide potential prostate benefits. Hence, men with higher quantities of carotenoids in their diet are less prone to suffer BPH or enlarged prostate.

• Anti-oxidative Properties: The main healthful benefits of pumpkin nutrition are the large quantities of antioxidants and beta-carotene. Antioxidants helps in removing the free radicals from the body, hence reducing the risks of cancer and other diseases, and beta-cartoene converts into vitamin A, which strengthens our immune system.

• Kidney Stones: Pumpkin seeds help in preventing kidney stones, and also, help in combating depression by promoting brain health and function.

These seeds are commonly used in tossed salads, casseroles, soups, and other baked goods. Whether you eat salted or baked pumpkin seeds, you'll receive higher nutritional value. But before buying pumpkin seeds in bulk, ensure that there is no evidence of moisture or insect damage in them.

Always store them in air tight containers in refrigerators, so that they will not lose their freshness, and can be used even after a couple of months.