Benefits Of Pumpkin Seeds

CoachMel Healthy Eating 6 Comments

I love a snack you can take with you anywhere with little hassle… and, seeds are just that snack!

They are also a great source of many minerals and healthy fats.

They are the ‘eggs’ that contain all of the nutrients needed to nourish the growth of a new plant, therefore it’s not surprising that they are so good for us.

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Pumpkin seeds

Pumpkin seeds, otherwise known as pepitas, are flat, dark green seeds (sometimes incased in a yellow-white husk), they have a chewy texture, with a sweet, nutty flavor.

Nutritionally, pumpkin seeds contain fibre, iron, manganese, magnesium, omega-3, omega-6, phosphorus, phytosterols, potassium, protein and zinc, to name but a few.

In fact, seeds of all kinds make a very beneficial part of a healthy balanced diet.

Serving size

A serving is roughly 1 tablespoon.

Ways to add pumpkin seeds to your diet

  • Sprinkle on top of roasted vegetables
  • Mix through leafy salads
  • Grind pumpkin seeds with fresh garlic, mix with olive oil and lemon juice for a tasty salad dressing
  • Add them to homemade beef or chicken burgers
  • Add chopped pumpkin seeds to your porridge
  • Include in your baking recipes, for example oatmeal cookies

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Comments 6

  1. Laura Oliver

    Does the shell or Husk of the pumpkins seed have any calories?
    I have read that the shell or husk is indigestible and that only the kernels have calories?
    But then when I go to online calorie counters it appears that the shell or husk does have calories.
    Please let me know if this is true.

    What about squash seeds?


  2. Melanie

    Hi Laura,

    The nutritional data appears unclear about this. I had a look on a number of different nutritional analysis programs to try to answer your questions.

    The most popular edible varieties of pumpkin seeds are:
    – shine skin (creamy-yellow)
    – lady nail (creamy-yellow)
    – snow white (white color)
    – pepitas, shelled or hull-less kernels (light or dark green color)

    1oz of pumpkin, or squash seed kernels have 148kcals, and 1.1 g fibre. While 1oz of whole pumpkin, or squash seeds have 126kcals, 0 fibre.

    I suspect that the variation in calorie, and fibre content is more to do with different varieties of seed, than whether the hull has been removed or not.

    Either way, it seems there really isn’t an awful lot of difference in the nutritional content.

  3. tracy roscoe

    I love pumpkin seeds and i have them in everything, i always buy the hovis bread with pumkin seeds and i add them to my cereal with activita yogurt and honey poured on. Also i buy pumpkin seed biscuits from tesco.
    the only thing about them, is i seem to be on the toilet more often with loose bowels is that good sign or bad sign.

  4. Melanie

    Hi Tracy,
    Have you notice your bowel movements have become more loose since eating foods containing pumpkin seeds?

    It’s quite normal to see seeds in your bowel movements, so this is not a bad sign.

    It’s difficult to say whether the seeds are causing your bowel movements to be looser, or if it’s something else without actually seeing a food diary from you.

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