Pumpkin Squash Seed Kernels (Dried) – Nutritional Breakdown
Description:
Pumpkin squash seed kernels, when dried, provide a rich, flavorful snack and versatile ingredient for many dishes. These seeds are often celebrated for their high protein and healthy fat content, offering a substantial energy boost. They are an excellent source of dietary fiber, essential minerals, and vitamins that support overall well-being.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 559 kcal |
| Protein | 30.23 g |
| Total Fat | 49.05 g |
| Saturated Fat | 8.659 g |
| Carbohydrates | 10.71 g |
| Dietary Fiber | 6.0 g |
| Sugars | 1.4 g |
| Calcium | 46.0 mg |
| Iron | 8.82 mg |
| Magnesium | 592 mg |
| Phosphorus | 1233 mg |
| Potassium | 809.0 mg |
| Sodium | 7.0 mg |
| Zinc | 7.81 mg |
| Copper | 1.343 mcg |
| Manganese | 4.543 mg |
| Selenium | 9.4 mcg |
| Vitamin C | 1.9 mg |
| Thiamine (Vitamin B1) | 0.273 mg |
| Riboflavin (Vitamin B2) | 0.153 mg |
| Niacin (Vitamin B3) | 4.987 mg |
| Vitamin B6 | 0.143 mg |
| Folate | 58.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 2.18 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Preferences
Pumpkin squash seed kernels are a fantastic addition to your diet due to their rich profile of nutrients. Here’s how they contribute to your overall health:
- High in Protein: These seeds provide a remarkable 30.23 grams of protein per 100 grams, making them an excellent choice for vegetarians and those looking to increase their protein intake.
- Healthy Fats: The majority of the fat content in pumpkin seed kernels is healthy unsaturated fat, beneficial for heart health. With 49.05 grams of total fat, this makes them an energy-dense food.
- Rich in Magnesium: With 592 mg of magnesium, pumpkin seeds help support muscle function, energy production, and bone health.
- Mineral Content: These seeds are a good source of important minerals like iron, zinc, and phosphorus, which are essential for immunity, bone health, and cellular function.
- Dietary Fiber: Containing 6 grams of fiber, these seeds help with digestion and maintaining a healthy gut.
Allergen Information:
While pumpkin seeds themselves are not common allergens, they may be processed in facilities that handle nuts and seeds, which could pose a risk for individuals with allergies to those ingredients. Always check labels for potential cross-contamination.
Dietary Preferences:
Pumpkin squash seed kernels are naturally vegan, vegetarian, and gluten-free, making them suitable for various dietary preferences. They are also keto-friendly due to their low carbohydrate content.
How to Use Pumpkin Squash Seed Kernels
Pumpkin seeds are incredibly versatile. You can enjoy them in a variety of ways:
- Snacking: Enjoy roasted or raw pumpkin seeds as a quick, healthy snack.
- Salads: Sprinkle them on top of salads for added texture and nutrition.
- Baked Goods: Incorporate them into muffins, breads, or granola bars for an extra crunch.
- Smoothies: Blend them into smoothies for an added protein boost.
- Trail Mix: Mix them with dried fruit, nuts, and chocolate for a satisfying trail mix.
Conclusion
Dried pumpkin squash seed kernels are a nutrient-packed food that can be enjoyed in countless ways. With their impressive protein content, healthy fats, and array of vitamins and minerals, they offer a nutritious addition to any diet. Whether you’re looking to boost your energy, improve digestion, or simply enjoy a tasty snack, pumpkin seeds provide a flavorful and healthy option for any culinary creation.
