Pumpkin seed granola

Snack

Item Rating: 62/100

1 serving (40 grams) contains 200 calories, 5.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (120.1g)

Calories		600.6
% Daily Value*
Total Fat		24.0 g	30%
	Saturated Fat	4.5 g	22%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		150.2 mg	6%
Total Carbohydrates		90.1 g	32%
	Dietary Fiber	9.0 g	32%
	Sugars	30.0 g
protein		15.0 g	30%
Vitamin D		0 mcg	0%
Calcium		60.1 mg	4%
Iron		6.0 mg	33%
Potassium		450.5 mg	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 216 cal (33.9%)

Protein: 60 cal (9.4%)

Carbs: 360 cal (56.6%)

About Pumpkin seed granola

Pumpkin seed granola is a wholesome, nutrient-dense food made from rolled oats, pumpkin seeds, sweeteners such as honey or maple syrup, and other ingredients like nuts, dried fruits, or spices. This granola has its origins in Western cuisine, gaining popularity as a quick, energy-rich breakfast or snack option. Pumpkin seeds, a core ingredient, elevate the nutritional profile with their high content of magnesium, zinc, and healthy fats, while oats bring fiber and beta-glucans, known for their heart-health benefits. Packed with protein, fiber, and essential vitamins like vitamin E and B vitamins, pumpkin seed granola is an excellent energy source that supports balanced nutrition when consumed in moderation.

Health Benefits

• Rich in magnesium from pumpkin seeds, supporting muscle function and bone density.
• High in dietary fiber from oats, promoting digestive health and aiding in blood sugar regulation.
• Contains zinc from pumpkin seeds, which boosts immune function and supports wound healing.
• Provides healthy fats, including omega-6 fatty acids, essential for brain health and energy.
• Loaded with antioxidants like vitamin E from seeds and nuts, helping to combat free radical damage.

Dietary Considerations

Allergens: Contains nuts, seeds, gluten, honey (if applicable)

Suitable for: Vegetarian, dairy-free (if no dairy is added)

Not suitable for: Nut allergy, celiac (unless gluten-free oats are used), vegan (if honey is used)

Selection and Storage

Store pumpkin seed granola in an airtight container in a cool, dry place for up to two weeks. For longer storage, refrigerate or freeze to maintain freshness and prevent rancidity.

Common Questions About Pumpkin seed granola Nutrition

Is Pumpkin Seed Granola high in protein?

Pumpkin Seed Granola typically contains around 5–7 grams of protein per 1/4 cup serving, depending on the specific recipe or brand. The included pumpkin seeds are a great source of plant-based protein, making it a nutritious option for anyone looking to increase protein intake.

Can I eat Pumpkin Seed Granola on a keto diet?

Pumpkin Seed Granola is usually not keto-friendly due to its carbohydrate content, which can range between 20–30 grams per serving depending on added sweeteners and grains. For a keto option, look for a recipe or brand specifically labeled as 'keto granola' with low net carbs.

What are the health benefits of Pumpkin Seed Granola?

Pumpkin Seed Granola is rich in healthy nutrients like magnesium, zinc, and antioxidants from the pumpkin seeds, which support immune function and heart health. It also contains dietary fiber, aiding digestion, though some store-bought options may have added sugars to watch for.

How much Pumpkin Seed Granola should I eat in one serving?

A standard serving of Pumpkin Seed Granola is about 1/4 to 1/3 cup, which provides around 120–150 calories. Pair it with unsweetened yogurt or milk for a balanced meal, and be mindful of portion sizes due to its calorie and sugar content.

How does Pumpkin Seed Granola compare to regular granola?

Pumpkin Seed Granola often has slightly more protein and healthier fats compared to traditional granola due to the pumpkin seeds. However, like regular granola, it can still be high in calories and sugars depending on added ingredients, so choosing a low-sugar option is important.

Data Sources & Scientific References