Pumpkin seeds nutrition data & health benefits

pumpkin seeds nutrition data

nutrition data | weight loss | muscle growth | hair loss | fertility

Nutritional value of pumpkin seeds

Pumpkin seeds are particularly rich in nutrients that are vital for good 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
copper (mg)1,30,1
selenium (mcg)9,40,7
vitamin E (mg)0,560,04
Pumpkin seeds nutrition data.

How many calories per tbsp?

Pumpkin seeds are high in calories. As all seeds and nuts are…

1 tbsp of pumpkin seeds contains 43 calories. Most of the calories come from healthy fats and protein! Just 1 tbsp of pumpkin seeds contains 1.2g of monounsaturated fatty acids, 1.5g of polyunsaturated fatty acids, and 2.2g of protein!

How many pumpkin seeds should I eat daily?

As a rule of thumb, try to consume up to 1oz of mixed seeds and nuts daily. If you’re an athlete or you don’t want to lose weight, you can eat more.

Eating 2 tbsp of pumpkin seeds daily are good for you. Pumpkin seeds provide high amounts of protein and fiber, along with minerals that are necessary for good health.

Studies have shown that consuming reasonable amounts of seeds and nuts daily can help you lose weight. Variety is key for good health! So, you should eat up to 150-200 calories of seeds and nuts a day.

Although pumpkin seeds are good for you, combining them with sesame seeds, flaxseeds, hemp seeds, chia seeds, pistachios, walnuts, hazelnuts, or almonds is even better.

For instance, when you combine seeds and nuts you get complete protein which is necessary for maintaining lean mass while dieting. Furthermore, you get more antioxidant compounds that can fight oxidative stress more effectively. Hence, protect you from inflammation and chronic disease!

Therefore, you better combine pumpkin seeds with these seeds & nuts for better health:

  • flaxseeds are the best plant-based source of omega-3s. Only a few foods are high in omega-3s. Omega-3s are vital to many functions of the body. For instance, they’re necessary for strong and healthy hair.
  • walnuts are also a great dietary source of omega-3s. Walnuts may protect good brain function and also prevent premature hair loss.
  • hazelnuts contain compounds that promote lose of belly fat.
  • hemp seeds provide bodybuilders and other athletes with complete plant-based protein, helping build muscle mass.
  • chia seeds contain omega-3s and also are complete protein. An ideal combination for muscle growth and maintaining fat free mass while losing weight! More here.
  • sesame seeds and sesame paste (or tahini) are high in healthy fats, good for the heart.
  • pistachios and almonds contain vitamin E and many other antioxidant compounds that help you lose belly fat fast. Moreover, pistachios are particularly high in melatonin which helps you sleep better at night.

What is the best time to eat pumpkin seeds?

As a rule of thumb, you should eat seeds and nuts in the morning. They’re filling foods that can keep you full for a long time, helping you lose weight. Moreover, pumpkin seeds provide healthy fats that the body can use as a steady source of energy throughout the day!

Additionally, you can consume pumpkin seeds at night, as they can help you sleep better. Due to their high content of tryptophan. Tryptophan is an essential amino acid that improves sleep quality. Just 1g of tryptophan daily can help you sleep better.

Pumpkin seeds are among the highest foods in tryptophan. Just 1 tbsp of pumpkin seeds contains approximately 0.04g of tryptophan.[1]

Health benefits of pumpkin seeds

Are pumpkin seeds good for weight loss?

Pumpkin seeds are beneficial for losing weight. They have a unique nutritional value. They’re pretty high in fiber, healthy fats, and protein. Foods high in fiber and protein tend to keep us full for a long time. Hence, we consume fewer calories throughout the day.

Moreover, pumpkin seeds are rich in antioxidants, such as carotenoids and tocopherol.[2] Foods high in antioxidant compounds can prevent inflammation which can cause obesity!

Also, pumpkin seeds are a good source of potassium. According to studies, following a diet rich in potassium can help you lose weight faster.

Last, but not least, pumpkin seeds are good for losing weight, as they’re high in monosaturated and polyunsaturated fatty acids. Polyunsaturated and monosaturated fatty acids are good for your heart, but they can also help you lose weight, as they increase thermogenesis after a meal.[3] Hence, the body increases its own temperature, in order, to burn extra calories!

Are pumpkin seeds good for the skin?

Pumpkin seeds are good for the skin, as they’re high in minerals that can boost natural synthesis of collagen. Collagen is the most abundant protein in the body. Moreover, it’s vital for a glowing skin, as collagen is necessary for increased skin elasticity and thickness.

Just 1 tbsp of pumpkin seeds contains 0.6 mg of iron, 0.6 mg of zinc, 0.1 mcg of copper, 0.04 mg of vitamin E, and many other antioxidant compounds. All help the body to produce more collagen and keep our skin young.

Above all, we have to consume many foods high in vitamin C, in order, to help the body synthesize collagen. A 8oz glass of fresh squeezed orange juice can provide the recommended daily intake of vitamin C.

Pumpkin seeds for muscle growth

Moreover, pumpkin seeds are good for building muscle mass. Firstly, pumpkin seeds are the 2nd richest seed in protein. There’re almost 30% protein!

Furthermore, bodybuilders and other athletes should consume pumpkin seeds regularly, as they are a complete protein.[4] Pumpkin seeds contain all 9 essential amino acids. Only a few plant-based foods are complete proteins. For instance, hemp and chia seeds are also plant-based foods with complete protein.

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.

Furthermore, amino acids are vital for health. For instance, tryptophan is necessary for the synthesis of serotonin, a chemical that regulates mood!

Can pumpkin seeds prevent hair loss?

Pumpkin seeds can help prevent premature hair loss, due to their nutritional value! They provide the body with iron, zinc, selenium, vitamin E, and antioxidants. Nutritional deficiencies are common causes of hair loss.

Furthermore, pumpkin seeds may inhibit the activity of 5-alpha reductase which are enzymes that cause hair loss.[5]

More about preventing hair loss, due to nutritional deficiencies here.

Pumpkin seeds are good for fertility

Eating pumpkin seeds and other nuts may increase fertility. Pumpkin seeds are high in protein, iron, zinc, and selenium. All vital compounds for fertility. Furthermore, pumpkin seeds contain antioxidant compounds that are particularly beneficial to male fertility, as they protect the sperm.[6]

More about a diet that can increase fertility here.