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Pumpkin Seed Kernels
Seeds
Nutri-ScoreA

Pumpkin Seed Kernels

Cucurbita pepo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Pumpkin Seed Kernels provides 559 kcal, 30.2g of protein, 10.7g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Pumpkin seed kernels, also known as pepitas, are nutrient-dense seeds packed with protein, healthy fats, and essential minerals. They are known for their potential health benefits, including heart health support and anti-inflammatory properties.

Also known as:
PepitasPumpkin Seeds
Scientific NameCucurbita pepo
Region of OriginMexico
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories559 kcal
Water
6%
Fiber6g
Total90.0g
Protein
30.2g(34%)
Fats
49.1g(55%)
Carbohydrates
10.7g(12%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.6 mg (3%)
Vitamin K7.8 mcg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium592 mg (148%)
Zinc7.81 mg (71%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in magnesium, which supports muscle and nerve function, as well as bone health.
✓High in antioxidants, which can help reduce inflammation and oxidative stress in the body.
✓Contains phytosterols that may help lower cholesterol levels and improve heart health.
✓A good source of zinc, which is essential for immune function and skin health.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with nut allergies should consult a healthcare provider before consuming.

How to Prepare & Consume

Best consumed raw or roasted without added oils. Can be added to salads, smoothies, or granola for added crunch and nutrition.

Smart Selection & Storage

How to Select

Choose pumpkin seed kernels that are green, plump, and free from blemishes or discoloration. Freshness is key, so check the packaging date.

How to Store

Store in an airtight container in a cool, dark place or refrigerate to maintain freshness and prevent rancidity.

Myths vs Realities

MythPumpkin seeds are only for Halloween.
RealityPumpkin seeds are nutritious and can be consumed year-round for their health benefits.
MythAll seeds are unhealthy due to high fat content.
RealityHealthy fats in seeds, like pumpkin seeds, are beneficial for heart health.
MythPumpkin seeds can cause weight gain.
RealityIn moderation, pumpkin seeds can be part of a healthy diet and may aid in weight management due to their protein and fiber content.

Healthy Recipes

Pumpkin Seed Pesto Pasta

A vibrant and nutritious twist on classic pesto, this dish combines pumpkin seed kernels with fresh basil and whole grain pasta for a healthy meal.

Ingredients
  • 2 cups fresh basil leaves
  • 1/2 cup pumpkin seed kernels
  • 1/4 cup olive oil
  • 2 cloves garlic
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
  • 8 oz whole grain pasta
Instructions
  1. 1. Cook the whole grain pasta according to package instructions until al dente.
  2. 2. In a food processor, blend basil, pumpkin seed kernels, garlic, and Parmesan until finely chopped.
  3. 3. With the processor running, slowly add olive oil until the mixture is smooth. Season with salt and pepper.
  4. 4. Toss the cooked pasta with the pumpkin seed pesto and serve immediately.

Spicy Pumpkin Seed Energy Bites

These no-bake energy bites are packed with protein and healthy fats, making them perfect for a quick snack or pre-workout boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup pumpkin seed kernels
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1 tsp cinnamon
  • 1/2 tsp cayenne pepper
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix together oats, pumpkin seed kernels, almond butter, honey, cinnamon, and cayenne until well combined.
  2. 2. Fold in the dark chocolate chips.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Pumpkin Seed and Quinoa Salad

A refreshing salad featuring quinoa, vibrant vegetables, and crunchy pumpkin seed kernels, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup pumpkin seed kernels
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, pumpkin seed kernels, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine. Serve chilled.

Pumpkin Seed Crusted Chicken

Juicy chicken breasts coated in a crunchy pumpkin seed crust, baked to perfection for a healthy and satisfying main dish.

Ingredients
  • 4 chicken breasts
  • 1 cup pumpkin seed kernels
  • 1/2 cup whole wheat breadcrumbs
  • 2 eggs
  • Salt and pepper to taste
  • 1 tsp paprika
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a food processor, pulse pumpkin seed kernels until finely chopped. Mix with breadcrumbs, paprika, salt, and pepper.
  3. 3. Dip each chicken breast in beaten eggs, then coat with the pumpkin seed mixture.
  4. 4. Place on a baking sheet and bake for 25-30 minutes until cooked through.

Pumpkin Seed Smoothie Bowl

A nutrient-dense smoothie bowl topped with pumpkin seed kernels, fruits, and granola, perfect for a healthy breakfast.

Ingredients
  • 1 banana
  • 1/2 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup pumpkin seed kernels
  • 1/2 cup mixed berries
  • 1/4 cup granola
Instructions
  1. 1. In a blender, combine banana, spinach, almond milk, and half of the pumpkin seed kernels. Blend until smooth.
  2. 2. Pour the smoothie into a bowl and top with mixed berries, granola, and remaining pumpkin seed kernels.
  3. 3. Serve immediately with a spoon.

Pumpkin Seed and Black Bean Tacos

Delicious and hearty tacos filled with black beans, spices, and crunchy pumpkin seed kernels for added texture and nutrition.

Ingredients
  • 1 can black beans, drained and rinsed
  • 1/2 cup pumpkin seed kernels
  • 1 tsp cumin
  • 1 tsp chili powder
  • Corn tortillas
  • Toppings: avocado, salsa, cilantro
Instructions
  1. 1. In a skillet, combine black beans, pumpkin seed kernels, cumin, and chili powder. Cook over medium heat until heated through.
  2. 2. Warm corn tortillas in a separate pan.
  3. 3. Assemble tacos by filling tortillas with the black bean mixture and topping with avocado, salsa, and cilantro.

Pumpkin Seed Granola Bars

Homemade granola bars packed with oats, honey, and pumpkin seed kernels, perfect for a healthy snack on the go.

Ingredients
  • 2 cups rolled oats
  • 1 cup pumpkin seed kernels
  • 1/2 cup honey
  • 1/2 cup almond butter
  • 1/4 cup dried fruit
  • 1 tsp vanilla extract
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a large bowl, mix oats, pumpkin seed kernels, honey, almond butter, dried fruit, and vanilla until well combined.
  3. 3. Spread the mixture evenly in the baking dish and bake for 20-25 minutes until golden. Cool and cut into bars.

Pumpkin Seed Hummus

A creamy and flavorful hummus made with pumpkin seed kernels, perfect for dipping veggies or spreading on whole grain bread.

Ingredients
  • 1 cup pumpkin seed kernels
  • 1 can chickpeas, drained
  • 2 tbsp tahini
  • 2 cloves garlic
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, blend pumpkin seed kernels until finely ground.
  2. 2. Add chickpeas, tahini, garlic, lemon juice, and salt. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh veggies or whole grain pita.

Pumpkin Seed and Sweet Potato Hash

A hearty and colorful breakfast hash featuring sweet potatoes, bell peppers, and crunchy pumpkin seed kernels for added nutrition.

Ingredients
  • 2 medium sweet potatoes, diced
  • 1 bell pepper, diced
  • 1/2 cup pumpkin seed kernels
  • 1 onion, chopped
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat. Add sweet potatoes and cook until tender.
  2. 2. Add onion and bell pepper, cooking until softened. Stir in pumpkin seed kernels and season with salt and pepper.
  3. 3. Cook for an additional 5 minutes, then serve warm.

Pumpkin Seed Chocolate Bark

A simple and indulgent treat made with dark chocolate and crunchy pumpkin seed kernels, perfect for satisfying your sweet tooth healthily.

Ingredients
  • 8 oz dark chocolate
  • 1/2 cup pumpkin seed kernels
  • Sea salt for sprinkling
Instructions
  1. 1. Melt dark chocolate in a microwave-safe bowl or over a double boiler until smooth.
  2. 2. Stir in pumpkin seed kernels until well coated.
  3. 3. Spread the mixture evenly on a parchment-lined baking sheet and sprinkle with sea salt. Refrigerate until set, then break into pieces.

Frequently Asked Questions (FAQ)

What are the health benefits of pumpkin seed kernels?

Pumpkin seed kernels are rich in magnesium, zinc, and antioxidants, which support heart health, immune function, and reduce inflammation.

How should I store pumpkin seed kernels?

Store in an airtight container in a cool, dark place or refrigerate to extend shelf life.

Can pumpkin seed kernels help with sleep?

Yes, they contain tryptophan, which can promote better sleep quality.

Are pumpkin seed kernels safe for everyone?

Generally safe, but those with allergies should consult a healthcare provider.

How many pumpkin seed kernels should I eat daily?

A typical serving size is about 1 ounce (28 grams), which provides a good balance of nutrients.

Can I eat pumpkin seed kernels raw?

Yes, raw pumpkin seed kernels are nutritious and can be eaten as a snack or added to dishes.

Do pumpkin seed kernels contain gluten?

No, pumpkin seed kernels are naturally gluten-free.

What is the best way to incorporate pumpkin seed kernels into my diet?

Add them to salads, yogurt, smoothies, or use as a topping for soups and baked goods.

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Comparisons
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Nutrients
Protein in Pumpkin Seed Kernels Calories in Pumpkin Seed Kernels Vitamin-c in Pumpkin Seed Kernels Magnesium in Pumpkin Seed Kernels
Featured Guides
Health Benefits of Pumpkin Seed Kernels Healthy Recipes with Pumpkin Seed Kernels
Rankings
Seeds high in magnesium Seeds high in zinc Seeds low in carbohidratos Seeds low in índice glucémico