1 serving (28 grams) contains 151 calories, 7.0 grams of protein, 13.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52 g | 66% | |
| Saturated Fat | 9.2 g | 45% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 20 g | 7% | |
| Dietary Fiber | 4.4 g | 15% | |
| Sugars | 1.6 g | ||
| protein | 28 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 8.4 mg | 46% | |
| Potassium | 904 mg | 19% | |
* 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
About Raw pumpkin seeds
Raw pumpkin seeds, also known as pepitas, originate from the Cucurbita genus of squash plants native to the Americas. They are a staple in cuisines like Mexican and Middle Eastern, often used in dishes like mole sauces or sprinkled over salads. Nutritionally, raw pumpkin seeds are rich in protein, healthy fats, and dietary fiber. They are an excellent source of magnesium, zinc, and iron, alongside beneficial antioxidants like vitamin E. One ounce (28 grams) of raw pumpkin seeds provides approximately 151 calories, 7 grams of protein, 13 grams of fat (mostly unsaturated), and about 1.7 grams of fiber, making them a nutrient-dense snack or ingredient.
Health Benefits
- Rich in magnesium, which supports bone health, muscle function, and energy production.
- Contains zinc, essential for immune function, wound healing, and skin health.
- A good source of unsaturated fats, including omega-3 and omega-6 fatty acids, beneficial for cardiovascular health.
- High in antioxidants like vitamin E, which combat oxidative stress and support cellular health.
- Offers plant-based protein, helping with muscle repair and satiety, especially in vegetarian diets.
Dietary Considerations
Selection and Storage
Store raw pumpkin seeds in an airtight container in a cool, dry place. Refrigeration or freezing helps maintain freshness and prevents oxidation of the fats.
Common Questions About Raw pumpkin seeds Nutrition
Are raw pumpkin seeds high in protein?
Yes, raw pumpkin seeds are a good source of protein. A 1-ounce (28-gram) serving contains approximately 7 grams of protein, making them a great snack for those looking to increase their protein intake.
Can I eat raw pumpkin seeds on a keto diet?
Yes, raw pumpkin seeds are suitable for a keto diet due to their low carbohydrate content. A 1-ounce serving has about 4 grams of carbs, with around 2 grams being dietary fiber, resulting in a net carb count of just 2 grams.
What are the health benefits of raw pumpkin seeds?
Raw pumpkin seeds are rich in magnesium, zinc, and healthy fats, which support heart health, immune function, and overall wellness. They also contain antioxidants and anti-inflammatory properties that may protect against chronic diseases.
How much raw pumpkin seeds should I eat in a day?
A typical serving size for raw pumpkin seeds is about 1 ounce (approximately 28 grams, or 1/4 cup). This portion provides a good balance of nutrients without excess calories, as it contains roughly 151 calories.
How do raw pumpkin seeds compare to roasted pumpkin seeds?
Raw pumpkin seeds contain slightly more nutrients, as some vitamins and healthy fats can degrade during roasting. However, roasted seeds may have enhanced flavor. Both options are healthy, but choosing unsalted and oil-free roasted seeds helps avoid excess sodium and fat.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
