Pumpkin spice lattes, pumpkin pie, pumpkin bread…the list goes on and on. But what about the star of the show? The pumpkin itself! Did you know that pumpkins are packed with nutrients? And that includes their seeds! In this blog post, we will discuss the health benefits of pumpkin seeds and how many calories they contain. We will also provide tips on how to enjoy them while still staying within your daily calorie goals.
Calories in Pumpkin Seeds
One ounce (28 grams) of pumpkin seeds contains about 155 calories, which is similar to other types of nuts and seeds. However, the calorie content will vary depending on how they are prepared. For example, roasted pumpkin seeds with salt added will have more calories than raw seeds.
Calories in One Pumpkin Seed:
One pumpkin seed has about 0.04 grams of fat, 0.13 grams of protein, and 0.14 grams of carbohydrates. This equates to about:
-0.04 grams of fat
-0.13 grams of protein
-0.14 grams of carbohydrates
Pumpkin Seeds Varieties
There are different types of pumpkin seeds. The most common type is the Pepita, which is what you typically find in the snack aisle at your local grocery store. Pepitas are hull-less, meaning the outer shell has been removed. This makes them a great option if you’re looking for a low-calorie, nutrient-dense snack.
Other types of pumpkin seeds include:
-Hulled: These have the outer shell intact and are typically larger in size than Pepitas. They can be harder to find but are worth seeking out if you want the health benefits that come with the extra fiber.
-Raw: Raw pumpkin seeds have not been roasted or hulled. They can be a bit tough to chew but are a great source of nutrients.
-Roasted: Roasted pumpkin seeds are usually Hulled or Pepitas that have been roasted in oil or salt. This is the most common type of pumpkin seed that you will find in stores.
How to Enjoy Pumpkin Seeds
-Top your morning oatmeal or yogurt with a handful of pumpkin seeds for a crunchy, nutritious breakfast.
-Add them to salads, soups, or grain dishes for extra protein and fiber.
-Make your own roasted pumpkin seeds at home by tossing them in olive oil and your favorite spices. Then bake at 300 degrees Fahrenheit for about 20 minutes.
-Snack on them plain, or try them with a bit of sea salt or cinnamon sugar for a sweet and salty treat.
Pumpkin seeds are a versatile, nutritious food that can be enjoyed in many different ways. So next time you’re at the store, pick up a bag (or two) and get creative in the kitchen! Your taste buds (and waistline) will thank you.
Pumpkin Seed Nutriotns Facts:
-Pumpkin seeds are a good source of protein, fiber, and healthy fats.
-One ounce (28 grams) of pumpkin seeds contains about 155 calories, which is similar to other types of nuts and seeds.
-Pumpkin seeds contain 0.04 grams of fat, 0.13 grams of protein, and 0.14 grams of carbohydrates.
Health Benefits:
- Pumpkin seeds are a good source of antioxidants.
- Pumpkin seeds may help promote a healthy heart.
- Pumpkin seeds may help to improve blood sugar control.
- Pumpkin seeds may help to reduce the risk of certain cancers.
- Pumpkin seeds may help promote a healthy pregnancy.
- Pumpkin seeds are a good source of nutrients, including magnesium, phosphorus, zinc, and iron.
Side Effects:
- Pumpkin seeds are generally safe to eat. However, some people may experience an allergic reaction to them. If you have a known allergy to pumpkin seeds, it’s best to avoid them.
- Pumpkin seeds contain a substance called cucurbitin, which can act as a laxative. Eating too many pumpkin seeds at once may cause diarrhea or an upset stomach.
- Pumpkin seeds are high in calories and fat. If you’re watching your weight, it’s best to eat them in moderation.
Storage and Food Safety:
- Pumpkin seeds can be stored in a cool, dry place for up to six months.
- To extend their shelf life, you can store them in the fridge or freezer.
- Pumpkin seeds are safe to eat if they’ve been cooked properly. However, raw pumpkin seeds may contain harmful bacteria.
- It’s important to wash your hands after handling raw pumpkin seeds and to cook them thoroughly before eating.
How Much Pumpkin to Eat Per Day?
The Centers for Disease Control and Prevention (CDC) recommends eating about one-half cup of pumpkin seeds per day. This amount provides about 78 calories, 12 grams of fat, and six grams of protein.
Pumpkin Seeds and Weight Loss
Pumpkin seeds are a high-fat food. However, they’re also a good source of fiber and protein, which may help you feel full after eating them.
In one study, people who ate pumpkin seeds as part of a weight-loss diet lost more body fat than those who didn’t eat the seeds.
Pumpkin seeds may also help to reduce appetite. In one study, people who ate pumpkin seeds felt fuller and ate less throughout the day.
If you’re trying to lose weight, adding pumpkin seeds to your diet may be helpful. However, it’s important to eat them in moderation and to pair them with other healthy foods.
Pumpkin Seeds and Diabetes
Pumpkin seeds may help to improve blood sugar control in people with diabetes.
In one study, people with diabetes who ate pumpkin seeds had lower blood sugar levels after meals.
Another study found that eating pumpkin seeds improved insulin sensitivity in people with type II diabetes.
Pumpkin seeds may also help to reduce the risk of type II diabetes. In one study, people who ate pumpkin seeds had a lower risk of developing the condition.
Pumpkin Seeds and Cancer
Pumpkin seeds may help to reduce the risk of certain types of cancer.
In one study, people who ate pumpkin seeds had a lower risk of developing prostate cancer.
Another study found that eating pumpkin seeds may help to prevent breast cancer.
Pumpkin seeds contain antioxidants and other compounds that may help to protect against cancer.
Pumpkin Seeds During Pregnancy
Pumpkin seeds are a good source of nutrients, including magnesium, phosphorus, zinc, and iron.
These nutrients are important for a healthy pregnancy.
Pumpkin seeds may also help to promote a healthy pregnancy. In one study, women who ate pumpkin seeds had a lower risk of developing preeclampsia.
Preeclampsia is a condition that can occur during pregnancy and can cause high blood pressure and other complications.
Pumpkin Seeds and Allergies
As mentioned earlier, some people may be allergic to pumpkin seeds.
Symptoms of an allergy include itching, swelling, and difficulty breathing.
If you’re allergic to pumpkin seeds, it’s important to avoid them.
Pumpkin Seeds and Kidney Stones
Pumpkin seeds are high in magnesium, which is a nutrient that helps to prevent kidney stones.
In one study, people who ate pumpkin seeds had a lower risk of developing kidney stones.
Pumpkin Seeds and Cholesterol
Pumpkin seeds are high in fat and calories.
They also contain phytosterols, which are compounds that can help to lower cholesterol levels.
In one study, people who ate pumpkin seeds had lower cholesterol levels than those who didn’t eat the seeds.
Pumpkin Seeds on Keto
Pumpkin seeds are a high-fat food, which makes them a good choice for people on the keto diet.
They’re also a good source of fiber and protein, which can help you feel full and satisfied after eating them.
Conclusion
Pumpkin seeds are a nutrient-rich food that may offer several health benefits. They’re high in fat and calories, so they should be eaten in moderation. If you have diabetes or are at risk of developing it, talk to your doctor before adding pumpkin seeds to your diet.
Pregnant women and people who are at risk of kidney stones should also talk to their doctor before adding pumpkin seeds to their diet.
If you’re allergic to pumpkin seeds, avoid them. otherwise, they make a healthy addition to your diet.
