Pumpkin Squash Seeds (Whole, Roasted with Salt) – Nutritional Breakdown
Pumpkin squash seeds, when roasted with salt, are not only a savory snack but also a nutrient-dense food. Packed with protein, fiber, and healthy fats, these seeds make a satisfying addition to your diet, whether enjoyed on their own or sprinkled over salads, soups, or baked goods. Below, we explore the nutritional composition of roasted pumpkin squash seeds, offering insight into the benefits of this powerhouse ingredient.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 446 kcal |
| Protein | 18.55 g |
| Total Fat | 19.4 g |
| Saturated Fat | 3.67 g |
| Carbohydrates | 53.75 g |
| Fiber | 18.4 g |
| Sugars | 0.0 g |
| Calcium | 55 mg |
| Iron | 3.31 mg |
| Magnesium | 262 mg |
| Phosphorus | 92 mg |
| Potassium | 919 mg |
| Sodium | 2541 mg |
| Zinc | 10.3 mg |
| Copper | 0.69 mcg |
| Manganese | 0.496 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.3 mg |
| Thiamine (Vitamin B1) | 0.034 mg |
| Riboflavin (Vitamin B2) | 0.052 mg |
| Niacin (Vitamin B3) | 0.286 mg |
| Vitamin B6 | 0.037 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Pumpkin Squash Seeds
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Rich in Protein: These seeds are an excellent source of plant-based protein, with nearly 19 grams per 100 grams. This makes them a great choice for vegetarians, vegans, or anyone looking to increase their protein intake.
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High in Healthy Fats: Roasted pumpkin squash seeds contain 19.4 grams of fat, with a good proportion being unsaturated. These healthy fats are important for supporting brain function, heart health, and overall well-being.
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Excellent Fiber Source: With over 18 grams of fiber per 100 grams, pumpkin squash seeds are a fantastic way to boost your daily fiber intake. Fiber is essential for digestive health, helping to maintain regularity and reduce the risk of chronic conditions like heart disease.
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Mineral-Rich: These seeds are packed with essential minerals such as magnesium (262 mg), phosphorus (92 mg), iron (3.31 mg), and zinc (10.3 mg). Magnesium plays a key role in muscle and nerve function, while iron supports red blood cell production and zinc boosts immune health.
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Low Sugar Content: With zero grams of sugar, roasted pumpkin squash seeds are a naturally sweet-free snack, making them suitable for those following low-sugar or keto diets.
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Potassium Power: Containing 919 mg of potassium per 100 grams, these seeds are a great way to support heart health and maintain proper fluid balance in the body.
Dietary Considerations
- Vegan and Vegetarian: These seeds are plant-based, making them an ideal snack or ingredient for both vegan and vegetarian diets.
- Gluten-Free: Pumpkin squash seeds are naturally gluten-free, making them safe for those with gluten sensitivities or celiac disease.
- Low in Sugar: With no sugar content, they are a great option for people on low-sugar diets or those managing conditions like diabetes.
- High in Sodium: The roasted variety may contain higher sodium levels due to added salt. It’s important to be mindful of your sodium intake if you are on a low-sodium diet.
Usage Tips
- Snack on Their Own: Enjoy them straight from the bag as a satisfying and healthy snack.
- Sprinkle on Dishes: Add roasted pumpkin squash seeds to salads, soups, or baked goods for extra texture and flavor.
- Use in Baking: Incorporate them into homemade granola bars, bread, or cookies for a nutty crunch.
Conclusion
Roasted pumpkin squash seeds with salt are a nutrient-dense and versatile ingredient that can elevate your snacking and cooking. They offer a solid amount of protein, fiber, and healthy fats, along with a variety of essential vitamins and minerals. Whether you’re looking to enhance a dish or simply need a quick and nutritious snack, these seeds provide a delicious and healthful option to include in your pantry.
Always be mindful of portion sizes, especially due to their higher sodium content when salted, to make the most of their health benefits without overconsumption.
