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Pumpkin Seeds and its Calories

Pumpkin seeds are a delicious nutrient-packed snack that offers a variety of health benefits. Pumpkin seeds can be eaten on their own or as a part of a dish, and with or without their shell. Studies have shown that eating pumpkin seeds can be helpful for lowering blood sugar levels, improving cardiovascular health, and even minimising the risk of cancer. The significant fibre content can also aid in weight loss. Read on to know more about the nutrients and calories in pumpkin seeds.

How Many Calories Do Pumpkin Seeds Have?

While planning your weight loss diet, it can be useful to know the standalone calorie content of different foods, in different measures. There are 18 calories in 1 tbsp of pumpkin seeds, or 4 grams. Meanwhile, 100 grams of pumpkin seeds carry 446 calories. Pumpkin seeds can be eaten raw or roasted, but the nutritional value will differ since some nutrients are lost in the process of roasting. Hence, the calories in raw pumpkin seeds are slightly more than the calories in roasted pumpkin seeds.  The table below gives a brief overview of the nutritional value and number of calories in 1 cup of pumpkin seeds.

Pumpkin Seeds Nutritional Value  (1 cup/64 gms)

Calories

285

Protein

12 g

Carbohydrates

34 g

Dietary Fibre

12 g

Fat

12 g

Sodium

12 mg

Calories in common dishes with pumpkin seeds

Pumpkin seeds can be adapted to a range of different dishes. Shelled pumpkin seeds are smaller and green in colour, and are generally referred to as pepitas. You can eat pumpkin seeds by the handful as a quick snack, add it to a breakfast bowl, eat it with fruit yogurt, add it to bread or muffins for some texture, blend in smoothies, add it as a garnish on salads, toast or sandwiches and even make vegan parmesan with it. Pumpkin seeds can also be soaked and sprouted to reduce phytic acid levels. Here is a list of a few seeds that incorporate pumpkin seeds and their calorie contents.

Pumpkin seeds dish and Portion Size

Calories

Pumpkin Seed Trail Mix

108

Pumpkin Seed Bread (1 loaf)

112

Pumpkin Seed Salad (1 serving)

127

Pumpkin Seed Yogurt Bowl (1 bowl)

368

Spicy Roasted Pumpkin Seeds (¼ cup)

200

Pumpkin Seeds Pesto(1 serving)

98

Health Benefits of Eating Pumpkin Seeds

Pumpkin seeds are highly nutritious and carry abundant amounts of healthy oils, magnesium, calcium, fatty acids, antioxidants and potassium. These seeds also contain nutrients that benefit our health such as tocopherols, squalene and sterols.  Here are a few important health benefits of eating pumpkin seeds:

1. Pumpkin seeds strengthen your bones

Since pumpkin seeds are an excellent source of magnesium, and also provide calcium, they help with better bone density, bone formation and prevention of osteoporosis.

2. Pumpkin seeds may help prevent diabetes

The antioxidants present in pumpkin seeds may help combat the reactive oxygen species or ROS which contribute to the development of diabetes. The seeds are rich in magnesium, and a serving of 100 grams carries more than 90 mg of magnesium. This help is regulating insulin levels in the body and reduces the risk of type 2 diabetes. 

3. Pumpkin seeds can improve heart health

The omega-3 and omega-6 fatty acids, fibre and antioxidants in pumpkin seeds create a healthful combination that is beneficial for the liver and heart. The fibre content also aids in reducing bad cholesterol and potentially preventing heart disease. There is about 265 mg of sterols in every 100 g of pumpkin seeds which are known to reduce levels of LDL cholesterol. The risk of coronary heart disease and atherosclerosis is also lower with regular consumption of pumpkin seeds. 

4. Pumpkin seeds can help with weight loss and better digestion

Pumpkin seeds are high in fibre and therefore can keep you feeling full for a long time. These seeds are also very energy-dense and only a small amount can keep you going for long periods of time. Additionally, the high fibre content ensures that your digestive system runs smoothly.

5. Pumpkin seeds can fortify your immunity 

The high concentration of antioxidants and vitamin E in pumpkin seeds contributes towards healthier blood vessels and a stronger immune system.

6. Pumpkin seeds may help prevent insomnia

Tryptophan is found in great quantities in pumpkin seeds, and has been used for treating chronic insomnia. Once consumed, tryptophan is converted into serotonin and melatonin which together aid in relaxing the body and mind so that you can rest well. This action can be compounded by eating a few carbs along with pumpkin seeds in the evening, to get a good night’s sleep. 

7. Pumpkin seeds are recommended for pregnant women

Expecting mothers are advised to get an adequate amount of zinc, as low zinc levels can disrupt the circulation of hormones during labour. Pumpkin seeds contain 7.99 mg of zinc per 100 g serving and are thus recommended during pregnancy. Moreover, zinc can help prevent urinary and uterine infections.

8. Pumpkin seeds protect you from free radicals

Unrefined pumpkin seeds oil contains PUFA and lipophilic antioxidants which assist in the removal of free radicals. Free radicals, if left unchecked, can accelerate the aging of cells and cause inflammation. The squalene content can also protect your skin cells from radiation and keep your retinas healthy.

How Many Pumpkin Seeds Can You Consume Every Day?

We can eat pumpkin seeds on their own, or add them to various dishes for more texture or flavour. Your recommended daily intake will vary depending on your dietary preferences, health limitations and availability of pumpkin seeds. About ½ a cup or 72 g of shelled seeds can be integrated into the average adult’s diet, but some may need to tweak the portions or limit their intake to a smaller serving. In order to maximise your chances of weight loss, you can go for raw and unsalted pumpkin seeds rather than roasted or salted seeds. Pumpkin seeds alone cannot keep you healthy; it is important to eat them in moderation and work on creating a healthier diet overall.

Conclusion

A healthy diet, regular exercise and adequate rest and recovery are the three essentials that can help you achieve your fitness goals. In addition to that, you can track your BMR and BMI to assess your progress. Insurance providers typically hesitate to offer low premium rates for comprehensive coverage to individuals they deem as high-risk. Pre-existing health conditions such as obesity or heart disease can hamper your chances of getting the health insurance you desire. Hence, you can use online BMI and BMR calculators to check your eligibility for a certain plan. Taking all necessary measures to look after your health, can help you get the best possible insurance coverage.

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FAQs on Calories in Pumpkin Seeds

  • ✔️In which different forms can I consume pumpkin seeds?

    We can eat pumpkin seeds on their own, or add them to various dishes for more texture or flavour. We can add pumpkin seeds to a breakfast bowl, eat it with fruit yoghourt, add it to breads or muffins for some texture, blend in smoothies, add it as garnish on salads, toast or sandwiches and even make vegan parmesan with it. Pumpkin seeds can also be soaked and sprouted to reduce phytic acid levels. 

  • ✔️Are pumpkin seeds good for weight loss?

    Pumpkin seeds are high in fibre and therefore can keep you feeling full for a long time. These seeds are also very energy-dense and only a small amount can keep you going for a long period of time. Additionally, the high fibre content ensures that your digestive system runs smoothly.

  • ✔️How many pumpkin seeds can I eat in a day?

    Your recommended daily intake will vary depending on your dietary preferences, health limitations and availability of pumpkin seeds. About ½ a cup or 72 g of shelled seeds can be integrated into the average adult’s diet, but some may need to tweak the portions or limit their intake to a smaller serving. 

  • ✔️Do pumpkin seeds have any health benefits?

    Pumpkin seeds offer a vast range of health benefits. They may help with weight loss, and reduce the risk of insomnia, diabetes, insomnia, heart disease, zinc deficiency or free radicals.