How many pumpkin seeds should I eat daily?

Try to eat at least a handful of pumpkin seeds a day. You can eat them between meals, at breakfast, or at night.

Nutritional value of pumpkin seeds

Pumpkin seeds are particularly rich in nutrients that are vital for health. They’re rich in protein, healthy fats, fiber, minerals, and many antioxidant compounds.

100g1 tbsp
protein (g)29,82,2
fat (g)493,6
carbs (g)14,71,1
fiber (g)6,50,5
calcium (mg)524
iron (mg)8,10,6
magnesium (mg)55041
phosphorus (mg)117487
potassium (mg)78859
zinc (mg)7,640,6
selenium (mcg)9,40,7
vitamin E (mg)0,560,04
Pumpkin seeds nutrition data.[1]

Actually, pumpkin seeds are the richest common seeds in iron!

Above all, pumpkin seeds are an excellent dietary source of high-quality plant-based protein. They’re almost 30% protein. Actually, pumpkin seeds are the second-richest seeds in protein. In addition, pumpkin seeds are a complete protein. They contain high amounts of all 9 essential amino acids.[2]

100g1 tbsp
Histidine (g)1,370,10
Isoleucine (g)2,720,20
Leucine (g)4,70,35
Lysine (g)2,440,18
Methionine (g)2,340,17
Phenylalanine (g)6,020,45
Threonine (g)1,880,14
Tryptophan (g)0,520,04
Valine (g)3,090,23
Amino profile of pumpkin seeds.

Only a few plant-based foods are complete proteins. Hemp and chia seeds are other common plant-based foods with complete protein.

How many pumpkin seeds should I eat per day?

Although pumpkin seeds have a great nutritional value, we can’t consume too many because they’re high in calories. A handful of pumpkin seeds has 163 calories. Most of the calories come from healthy fats and protein!

As a rule of thumb, most people can consume 1–2 handfuls of pumpkin seeds a day. Higher amounts can make us gain weight. Only active people and athletes can consume more pumpkin seeds a day!

Studies have shown that consuming reasonable amounts of seeds and nuts a day can help you lose weight. Therefore, it’s good for you to eat 1–2 handfuls of mixed seeds and nuts a day.

Besides, pumpkin seeds, almonds, walnuts, hazelnuts, sunflower seeds, and many more, have a great nutritional value. For instance, almonds and sunflower seeds are the two richest common foods in vitamin E! Walnuts are among the richest foods in omega-3s!

What is the best time to eat pumpkin seeds?

Pumpkin seeds are a great snack between meals. They keep up full, helping us eat fewer calories. Also, they don’t spike blood sugar levels, as they’re low in sugar. In fact, pumpkin seeds are mainly protein, and healthy fats, while they have decent amounts of fiber!

Pumpkin seeds promote satiety. Eating 1–2 handfuls a day can help us lose weight. Foods high in protein and fiber are the most filling.[3]

Moreover, pumpkin seeds are keto-friendly. Even people with diabetes can consume them every day.

Another great time of the day to eat pumpkin seeds is in the morning. Consuming healthy fats, protein, and fiber in the morning is good for you. They provide steady levels of energy throughout the day.

Also, eating a handful of pumpkin seeds at breakfast, as part of a well-balanced diet, can decrease cravings for fattening foods, during the rest of the day!

In addition, pumpkin seeds are rich in antioxidants, such as carotenoids and tocopherol. We should consume foods rich in antioxidants in the morning. Increasing the antioxidant capacity of the body first thing in the morning helps the body fight oxidative stress, due to air pollution, sunlight radiation, smoking, or other factors. [4,5,6,7]

Furthermore, you can consume pumpkin seeds at night, as they may help you sleep better. They’re rich in tryptophan. Tryptophan is an essential amino acid that improves sleep quality. Tryptophan is vital for the production of melatonin, which is known as the sleep hormone.[8]

Actually, pumpkin seeds are among the highest foods in tryptophan. Just 1 tbsp of pumpkin seeds contains approximately 0.04 g of tryptophan.

Are pumpkin seeds good for weight loss?

Pumpkin seeds are beneficial for losing weight. They have a unique nutritional value. First, they keep us full for a long time, helping us be in caloric deficit.

Also, pumpkin seeds are a good source of potassium. According to studies, following a diet rich in potassium supports weight loss.

In addition, pumpkin seeds are good for losing weight, as they’re high in monosaturated and polyunsaturated fatty acids. These healthy fasts promote weight loss, as they increase thermogenesis after a meal. Most noteworthy, these healthy fats are good for the heart, when consumed in moderation.[9]

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