Calories in Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are edible seeds of a pumpkin. They are a nutrient-dense food, rich in healthy fats, protein, and fiber, making them a satisfying and beneficial snack. They also provide a good source of various essential minerals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Roasted, unsalted (1 oz) | 1 oz (28g) | 171 | 6.8g | 5g | 13.7g |
| Roasted, salted (1 oz) | 1 oz (28g) | 171 | 6.8g | 5g | 13.7g |
| Small serving (1 tbsp) | 1 tbsp (10g) | 61 | 2.4g | 1.8g | 4.9g |
Health Benefits
Rich in magnesium, which supports heart health, bone density, and muscle function.
High in antioxidants, helping to reduce inflammation and protect cells from damage.
Good source of zinc, essential for immune function, wound healing, and skin health.
Nutrition Tips
- Add pumpkin seeds to salads for an extra crunch and a boost of nutrients.
- Blend them into smoothies to increase protein and healthy fat content.
- Sprinkle pumpkin seeds over yogurt or oatmeal for a nutritious and satisfying breakfast.
- Use them as a topping for soups or roasted vegetables to enhance flavor and texture.
- Incorporate pumpkin seeds into homemade trail mix with other nuts and dried fruits for an energy-rich snack.
GAYA Tracking Tip
When logging pumpkin seeds, estimate the quantity by volume (e.g., tablespoons or cups) or by weight if possible. For accurate tracking, photograph them clearly in a bowl or on a plate, allowing GAYA to distinguish them from other ingredients.
Frequently Asked Questions
Are pumpkin seeds high in calories?+
Pumpkin seeds are calorie-dense due to their high content of healthy fats. A 100g serving contains approximately 610 calories. Portion control is advisable if you are monitoring your calorie intake.
What is the main nutritional benefit of pumpkin seeds?+
Pumpkin seeds are particularly noted for their high content of magnesium, zinc, and antioxidants. They also provide a significant amount of protein and fiber, contributing to satiety and overall digestive health.
Can pumpkin seeds help with sleep?+
Yes, pumpkin seeds contain tryptophan, an amino acid that the body converts into serotonin, which in turn is converted into melatonin, the sleep hormone. Consuming them in moderation before bed may aid in better sleep.
Related Foods
Track Pumpkin Seeds with a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA Free