Pumpkin seeds

Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.




This chart graphically details the %DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

How to Make Homemade Roasted Pumpkin Seeds!

These days, roasted pumpkins seeds are all the rage.  Tasty, full of anti-oxidants, high in fiber and protein, gourmet shops and health food stores stock them.  Here's an EASY recipe to make them yourself!

Directions for Making Roasted Pumpkin Seeds

Ingredients and Equipment

pumpkin (see step 1) a sharp, serrated large knife Cookie sheet

vegetable oil salt pepper, general herbs

Recipe and Directions

Step 1 - Clean the seeds

When you are carving your pumpkin, separate the seeds from the pumpkin flesh and strings. Wash them well (usually putting then in a big bowl of water and rubbing them between your hands is a fast way to clean them) and let them drain in a strainer for about 30 minutes, then spread them out on a baking pan. Now just use a hair dryer to dry them quickly! Or place them in a warm oven, say 120F - 150F to dry them.  I stir them every 10 minutes to speed the drying.
Next, start preheating the oven.  Turn it on and set it to 275 F (135 C, for those in Europe)

Step 2 - Spread the seeds on a cookie sheet and season them

Spread the seeds evenly over a cookie sheet and lightly baste the seeds with melted butter, margarine, or vegetable oil.  There are many variations.  Here are the most popular, in order or popularity:

1. Savory: 4 tablespoons melted butter, 1/2 teaspoon garlic salt and 2 teaspoons Worchestershire sauce
2. Lemony:  4 tablespoons melted butter, 1 teaspoon 'Mrs. Dash" or lemon pepper
3. Halloweeny:  4 tablespoons melted butter, 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/2 teaspoon salt,  and 1/2 teaspoon ground allspice.
4. Spicy: 4 tablespoons melted butter, 1 teaspoon cayenne pepper, 1/2 teaspoon thyme, 1/2 teaspoon salt and 1/2 teaspoon pepper
5. Natural: 1 teaspoon sea salt or other salt, 4 tablespoons melted butter,

Step 3 - Roast the seeds

Heat them in a 275-degree oven for 10 to 20 minutes until golden brown. DO KEEP AN EYE ON THEM, checking every few minutes and stir about every 5 minutes. Some ovens run hot and it can be as little as 10 minutes or as long as 30 minutes to roast them. Sprinkle with salt and serve hot or cold.

For milder flavor, simmer the cleaned seeds for about an hour in salted water and fry in deep oil. Or mix a tablespoon of oil or margarine to each cup of nuts and roast them at 250 degrees for 10 - 15 minutes until they're golden. Sprinkle them with salt.

Making Roasted Pumpkin Seeds Video

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Roasted Pumpkin Seeds Video 2

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Roasted Pumpkin Seeds Video 3

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Tips and Suggestions from Visitors

A visitor writes on October 28, 2010: "A really great way to make "Halloweeny" pumpkin seeds is to boil the seeds in apple cider for 10 minutes before baking. Spread about a teaspoon of oil on a baking sheet and spread seeds. Sprinkle with a little salt and sugar (I like to use brown sugar) and some spices (I like cinnamon and cloves). The sugar and cider will caramelize and the seeds are delicious! Be sure to watch closely because they will stick and burn a little more easily than usual. "

Tips for Preparing Pumpkin Seeds:

While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.
Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.

A Few Quick Serving Ideas:

Add pumpkin seeds to healthy sautéed vegetables.
Sprinkle pumpkin seeds on top of mixed green salads.
Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
Add chopped pumpkin seeds to your favorite hot or cold cereal.
Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.

Spice Up Roasted Pumpkin Seeds      ( Pumpkin Seeds Receipe Catalog )

 

Salty Roasted Pumpkin Seeds

 This Recipe First Appeared In:  Spice Up Roasted Pumpkin Seeds

Ingredients

• 1 1/2 cups pumpkin seeds
• 2 tablespoons melted butter (or olive oil)
• 2 teaspoon kosher salt

Procedures

1. 1
   Preheat oven to 350°F.
2. 2
   Scoop out the inside of your pumpkin, and separate seeds from pulp. Don't worry if there's a little pulp left on the seeds when you roast them—it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.
3. 3
   In a bowl, toss the seeds with the melted butter, coating thoroughly. Add salt and seasonings.
4. 4
   Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).
5. 5
   Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they're baking, so that they toast evenly.

 

Ginger-Orange Zest Roasted Pumpkin Seeds

This Recipe First Appeared In:  Spice Up Roasted Pumpkin Seeds

Ingredients

• 1 1/2 cups pumpkin seeds
• 2 tablespoons melted butter (or olive oil)
• 2 tablespoons sugar
• 1 teaspoon ground ginger
• 1/2 teaspoon grated orange zest

Procedures

1. 1
   Scoop out the inside of your pumpkin, and separate seeds from pulp. Don't worry if there's a little pulp left on the seeds when you roast them—it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.
2. 2
   In a bowl, toss the seeds with the melted butter, coating thoroughly. Add salt and seasonings.
3. 3
   Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).
4. 4
   Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they're baking, so that they toast evenly.

Cheesy Roasted Pumpkin Seeds

This Recipe First Appeared In:  Spice Up Roasted Pumpkin Seeds

Ingredients

• 1 1/2 cups pumpkin seeds
• 2 tablespoons melted butter (or olive oil)
• 1/4 cup Parmesan or Pecorino cheese
• 1 tsp coarsely ground black pepper

Procedures

1. 1
   Preheat oven to 350°F.
2. 2
   Scoop out the inside of your pumpkin, and separate seeds from pulp. Don't worry if there's a little pulp left on the seeds when you roast them—it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.
3. 3
   In a bowl, toss the seeds with the melted butter, coating thoroughly. Add salt and seasonings.
4. 4
   Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).
5. 5
   Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they're baking, so that they toast evenly.

Cinnamon-Sugar Roasted Pumpkin Seeds

This Recipe First Appeared In:  Spice Up Roasted Pumpkin Seeds

Ingredients

• 1 1/2 cups pumpkin seeds
• 2 tablespoons melted butter (or olive oil)
• 2 tablespoon granulated sugar
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon salt

Procedures

1. 1
   Preheat oven to 350°F.
2. 2
   Scoop out the inside of your pumpkin, and separate seeds from pulp. Don't worry if there's a little pulp left on the seeds when you roast them—it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.
3. 3
   In a bowl, toss the seeds with the melted butter, coating thoroughly. Add salt and seasonings.
4. 4
   Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).
5. 5
   Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they're baking, so that they toast evenly.

Spicy Roasted Pumpkin Seeds

This Recipe First Appeared In:  Spice Up Roasted Pumpkin Seeds

Ingredients

• 1 1/2 cups pumpkin seeds
• 2 tablespoons melted butter (or olive oil)
• 1 tablespoon red pepper flakes
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper

Procedures

1. 1
   Preheat oven to 350°F.
2. 2
   Scoop out the inside of your pumpkin, and separate seeds from pulp. Don't worry if there's a little pulp left on the seeds when you roast them—it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.
3. 3
   In a bowl, toss the seeds with the melted butter, coating thoroughly. Add salt and seasonings.
4. 4
   Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).
5. 5
   Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they're baking, so that they toast evenly.

Roasted Pumpkin Seeds   New Receipe

This Recipe First Appeared In:  Spice Up Roasted Pumpkin Seeds

• Cook Time :15 min   Level : Easy   Yield:  1 1/3 cups
• 
  

Ingredients

• 1 1/3 cups pumpkin seeds, cleaned and rinsed
• 2 teaspoons garlic powder
• 1 teaspoon salt
• 1 teaspoon crushed red pepper
• 1/2 teaspoon black pepper

Directions

Preheat the oven to 350 degrees F.

Spray a baking sheet with nonstick cooking spray. Combine the pumpkin seeds with the garlic powder, salt, crushed red pepper, and black pepper on prepared baking sheet and toss to combine. Bake for about 15 minutes, or until seeds are crispy and light golden brown. Remove from the oven and stir with a spatula or wooden spoon to release any seeds that have stuck to the baking sheet, and cool completely before serving.

Roasted seeds will keep in an airtight storage container for up to 1 week.

Cook's Note: recipe may be scaled up proportionately.

How do you cook pumpkin seeds ?

Cooking Pumpkin Seeds

• Step 1 - Separate the seeds of a freshly carved pumpkin from the stringy membrane. Rinse the seeds just until they are free of any membrane matter.(optional) ... You can boil the seeds in salted water for 10-15 minutes to remove more of the pumpkin pulp-membrane matter.
• Step 2 - Heat the oven to 350 degrees F.
• Step 3 - Put the seeds on a paper towel and let them dry for a few minutes.
• Step 4 - Spray a baking sheet with butter-flavored nonstick cooking spray or brush with a light coating of vegetable oil. Put the seeds on the baking sheet in a single layer, turning to coat lightly with the spray or the oil. Sprinkle the seeds lightly with salt, if desired.
• Step 5 - Put the baking sheet in the oven. Cook the seeds for 10 to 20 minutes, or until brown and slightly crisp, turning once. Allow to cool before eating.
• Step 6 - Store seeds in an airtight container.

How to Toast Pumpkin Seeds

The pumpkin carving ritual wouldn't be complete without the smells and crunching of roasted pumpkin seeds! This also works for squash seeds, including spaghetti squash.

Ingredients:

• Pumpkin or squash seeds
• If you want to add salt or seasonings, you'll need a bit of oil so it will stick

Preparation:

Preheat oven to 350 F. (or seed below for lower slower method).

1) Clean the pulp off the pumpkin seeds (or squash seeds), and dry with paper towels.

2) If desired, toss with a little olive or other oil. You only need enough to barely coat, otherwise, they will be greasy. Add salt and any kind of seasoning you want - garlic powder, Cajon seasoning, dried chile powder, or whatever sounds good to you!

3) Cover a baking sheet with parchment paper and spread the seeds out in one layer.

Bake for 3-5 minutes, until seeds just start to color and are fragrant. Sometimes I use a longer but safer method of using a lower temperature. If you roast the seeds at 250 degrees F., you don't have to watch them as carefully. It takes about 45 -60 minutes.

Nutritional information: Pumpkin seeds are packed with nutrition, but I am not satisfied with being totally clear on the carb count. I think you can safely count them as having 5 grams of usable carb and 2 grams of fiber for 1/4 cup. The counts I'm finding vary a lot if the outer shell has been removed (these are called pepitas), and the fiber information isn't always analyzed. The above numbers are based on the best information I can find.

Pumpkin seed oil

Pumpkin seed oil (Kernöl or Kürbiskernöl in German, bučno olje in Slovenian, bučino ulje or bundevino ulje in Croatian, and tökmag-olaj in Hungarian), a culinary specialty of south eastern Austria (Styria), eastern Slovenia (Styria and Prekmurje), north western Croatia (esp. Međimurje), adjacent regions of Hungary, is a European Union Protected Designation of Origin (PDO) product.
Today the oil is an important export commodity of Austrian and Slovenian parts of Styria. It is made by pressing roasted, hulled pumpkin seeds (pepitas), from a local variety of pumpkin, the "Styrian oil pumpkin" (Cucurbita pepo var. styriaca, also known as var. oleifera). It has been produced and used in Styria's southern parts at least since the 18th century. The earliest confirmed record of oil pumpkin seeds in Styria (from the estate of a farmer in Gleinstätten) dates to February 18, 1697.
The viscous oil is light to very dark green to dark red in colour depending on the thickness of the observed sample. The oil appears green in thin layer and red in thick layer. Such optical phenomenon is called dichromatism. Pumpkin oil is one of the substances with strongest dichromatism. Its Kreft's dichromaticity index is -44. Used together with yoghurt, the colour turns to bright green and is sometimes referred to as "green-gold".

Culinary uses

Pumpkin seed oil has an intense nutty taste and is rich in polyunsaturated fatty acids. Browned oil has a bitter taste. Pumpkin seed oil serves as a salad dressing when combined with honey or olive oil. The typical Styrian dressing consists of pumpkin seed oil and cider vinegar. But the oil is also used for desserts, giving ordinary vanilla ice cream an exquisite nutty taste. It is considered a real delicacy in Austria, and few drops are added to pumpkin soup and other local plates, including, as mentioned, vanilla ice cream. Using it as a cooking oil, however, destroys its essential fatty acids^.

Medicinal uses

Claims, based on local folk medicine, suggesting usefulness of the oil in the prevention and treatment of benign prostatic hyperplasia may be backed by some studies showing clinically proven efficacy^[3] (particularly along with Serenoa repens, saw palmetto, and Pygeum africanum) according to the criteria of evidence-based medicine.^{[citation needed]}
Pumpkin seed oil is most commonly used to treat irritable bowel syndrome.^{[citation needed]}
Some studies have found pumpkin seeds to prevent arteriosclerosis and regulate cholesterol levels.^{[citation needed]}
Pumpkin seed oil, commonly prescribed in German folk medicine, remedies parasitic infestations of the intestinal tract such as tapeworms.

Major Benefits

Benign Prostate SymptomsPumpkin seed oil is always combined with saw palmetto to reduce symptoms
of BPH [1,2]. It alone has also been used to reduce BPH's symptoms[3,4].
Pumpkin seed oil extracts standardized for fatty acid content have been used
in BPH studies. Men suffered from BPH usually take 160 mg three times a day
with meal[12].
Potential Benefits

ParasitesCurcurbitin in pumpkin seeds has shown anti-parasitic activity in vi-vitro[5].
Chinese scientists used pumpkin seeds to treat acute schistosomiasis and
tapeworm infestations [6-8].
DepressionL-tryptophan in pumpkin seeds are suggested to help remedy depression[9].
Kidney StoneIn Thailand, people use pumpkin seeds to prevent kidney stone [10-11].
Pumpkin seeds appear to slow down the stone formation in the urine.
Anti-Oxidant Activities and Cardiac Related ConditionsPumpkin seeds have long been used for health benefits and the seed oils of
pumpkin may also contain many active beneficial components. The active
beneficial components may protect important biological molecules from
oxidative stress. [A8]

Pumpkin seed oil is a rich source of antioxidants and polyunsaturated fatty
acids [A2].

Administration of pumpkin seed oil to rats suffered from arthritis was found to
improve the signs of arthritis such as paw oedema. [A2]

Administration of pumpkin seed oil together with simvastatin to high
cholesterol-fed rabbits, for three weeks caused a significant reduction of the
aortic contractile response to norepinephrine and to normalize the most
adverse effects observed during hypercholesterolemia. [A3]

A study suggested that pumpkin seed oil might enhance the blood pressure
lowering effect of calcium antagonist felodipine or angiotensin-converting
enzyme inhibitor (ACE-inhibitor), captopril. [A5]

Pumpkin seed protein isolate has shown benefits on the liver health in an
animal study.  The administration of pumpkin seed protein isolates after
carbon tetrachloride intoxication resulted in significantly reduced activity levels
of lactate dehydrogenase (LD), alanine transaminase (ALT), aspartate
transaminase (AST) and alkaline phosphatase (ALP). [A7]

Seed types and oil

Other types of pumpkin seed oil are also marketed worldwide. International producers use white seeds with shells and this produces a cheaper white oil. New producers of seeds are located in China and India.
An analysis of the oil extracted from the seeds of each of twelve cultivars of C. maxima yielded the following ranges for the percentage of several fatty acids:

n:unsat	Fatty acid name	Percentage range
(14:0)	Myristic acid	0.09-0.27
(16:0)	Palmitic acid	12.6-18.4
(16:1)	Palmitoleic acid	0.12-0.52
(18:0)	Stearic acid	5.1-8.5
(18:1)	Oleic acid	17.0-39.5
(18:2)	Linoleic acid	18.1-62.8
(18:3)	Linolenic acid	0.34-0.82
(20:0)	Arachidic acid	0.26-1.12
(20:1)	Gadoleic acid	0-0.17
(22:0)	Behenic acid	0.12-0.58

The study did not distinguish between positional isomers (e.g. ω-3 versus ω-6 linolenic acid). The sum of myristic and palmitic acid (cholesterogenic saturated fatty acids) content ranged from 12.8 to 18.7%. The total unsaturated acid content ranged from 73.1 to 80.5%. The very long chain fatty acid (> 18 carbon atoms) content ranged from 0.44 to 1.37%.

Health Benefits

Pumpkin Seeds May Promote Prostate Health

Benign prostatic hypertrophy, or BPH, is a condition that commonly affects men 50 years and older in the United States. BPH involves enlargement of the prostate gland. One of the factors that contributes to BPH is overstimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone). Components in pumpkin seed oil appear able to interrupt this triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion. Equally open for discussion is the relationship between pumpkin seed oil extracts (which could be purchased in the form of a dietary supplement) and pumpkin seeds themselves. The prostate-helpful components found in the oil extracts are definitely found in the seeds; the only question is whether the amount of seeds eaten for a normal snack would contain enough of these prostate-supportive components. The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids.
Zinc is one further nutrient found in pumpkin seeds that might impact prostate function. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate. However, studies about the relationship between zinc and BPH show mixed results, and more research is needed to determine the circumstances under which zinc might be helpful versus harmful.

Protection for Men's Bones

In addition to maintaining prostate health, another reason for older men to make zinc-rich foods, such as pumpkin seeds, a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of almost 400 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.

Anti-Inflammatory Benefits in Arthritis

The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.

A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat

In addition to their above-listed unique health benefits, pumpkin seeds also provide a wide range of traditional nutrients. Our food ranking system qualified them as a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.

Pumpkin Seed Phytosterols Lower Cholesterol

 
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well?
In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams).

 Description

Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the whole year.
Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. The most common genus and species name for pumpkin is Cucurbita maxima.

History

Pumpkins, and their seeds, were a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties. The cultivation of pumpkins spread throughout the world when the European explorers, returning from their journeys, brought back many of the agricultural treasures of the New World. While pumpkin seeds are featured in the recipes of many cultures, they are a special hallmark of traditional Mexican cuisine. Pumpkin seeds have recently become more popular as research suggests that they have unique nutritional and health benefits.
Today, the leading commercial producers of pumpkins include the United States, Mexico, India and China.

How to Select and Store

Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds' maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.
Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.

Individual Concerns

Pumpkin seeds are not a commonly allergenic food and are not known to contain measurable amounts of oxalates or purines.

Nutritional Profile

Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.

Calories in Pumpkin Seeds

Energy	57 kcal
Protein	2.7 g
Total lipid (fat)	4.5 g
Carbohydrate, by difference	1.3 g
Fiber, total dietary	0.3 g

Breakdown

Daily Values

Legend
Fat Protein Carbs Alcohol Other

Calories in Pumpkin And Squash Seeds

Breakdown

Daily Values

Legend
Fat Protein Carbs Alcohol Other

Nutritional Analysis

Good points

• No cholesterol
• Very low in sodium
• Very low in sugar
• High in iron
• High in manganese
• Very high in magnesium
• Very high in phosphorus

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Pumpkin seeds is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Calories in Pumpkin Seeds In-Shell

Breakdown

Daily Values

Legend
Fat Protein Carbs Alcohol Other

How many calories in pumpkin seeds ?

Calories in pumpkin seeds

There are:

• ROASTED
• approx 126 calories in each ounce or 28 g of roasted pumpkin seeds
• approx 126 calories in 1 serving, about 85 seeds, of roasted pumpkin seeds
• approx 285 calories in 1 cup of roasted pumpkin seeds
• RAW
• approx 148 calories in each ounce or 28 g of raw pumpkin seeds
• approx 120 calories in three tablespoons of raw pumpkin seeds.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Pumpkin seeds, raw 0.25 cup 34.50 grams 186.65 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating manganese 1.04 mg 52.0 5.0 very good magnesium 184.58 mg 46.1 4.5 very good phosphorus 405.03 mg 40.5 3.9 very good tryptophan 0.11 g 34.4 3.3 good iron 5.16 mg 28.7 2.8 good copper 0.48 mg 24.0 2.3 good vitamin K 17.73 mcg 22.2 2.1 good zinc 2.57 mg 17.1 1.7 good protein 8.47 g 16.9 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

Pumpkin seeds, raw
In-depth nutrient analysis:

Pumpkin seeds, raw (Note: "--" indicates data is unavailable)
amount	0.25 cup
total weight	34.50 g
Basic Components
nutrient	amount	%DV
calories	186.65	10.37
calories from fat	142.36
calories from saturated fat	26.93
protein	8.47 g	16.94
carbohydrates	6.14 g	2.05
dietary fiber	1.35 g	5.40
soluble fiber	0.19 g
insoluble fiber	1.16 g
sugar - total	0.35 g
monosaccharides	0.00 g
disaccharides	0.35 g
other carbs	4.45 g
fat - total	15.82 g	24.34
saturated fat	2.99 g	14.95
mono fat	4.92 g	20.50
poly fat	7.21 g	30.04
trans fatty acids	0.00 g
cholesterol	0.00 mg	0.00
water	2.39 g
ash	1.68 g
Vitamins
nutrient	amount	%DV
vitamin A IU	131.10 IU	2.62
vitamin A RE	13.11 RE
A - carotenoid	13.11 RE	0.17
A - retinol	0.00 RE
A - beta carotene	78.66 mcg
thiamin - B1	0.07 mg	4.67
riboflavin - B2	0.11 mg	6.47
niacin - B3	0.60 mg	3.00
niacin equiv	2.48 mg
vitamin B6	0.08 mg	4.00
vitamin B12	0.00 mcg	0.00
biotin	-- mcg	--
vitamin C	0.66 mg	1.10
vitamin D IU	0.00 IU	0.00
vitamin D mcg	0.00 mcg
vitamin E alpha equiv	0.35 mg	1.75
vitamin E IU	0.51 IU
vitamin E mg	3.76 mg
folate	19.84 mcg	4.96
vitamin K	17.73 mcg	22.16
pantothenic acid	0.12 mg	1.20
Minerals
nutrient	amount	%DV
boron	-- mcg
calcium	14.84 mg	1.48
chloride	-- mg
chromium	-- mcg	--
copper	0.48 mg	24.00
fluoride	-- mg	--
iodine	-- mcg	--
iron	5.16 mg	28.67
magnesium	184.58 mg	46.15
manganese	1.04 mg	52.00
molybdenum	-- mcg	--
phosphorus	405.03 mg	40.50
potassium	278.42 mg	7.95
selenium	1.93 mcg	2.76
sodium	6.21 mg	0.26
zinc	2.57 mg	17.13
Saturated Fats
nutrient	amount	%DV
4:0 butyric	0.00 g
6:0 caproic	0.00 g
8:0 caprylic	0.00 g
10:0 capric	0.00 g
12:0 lauric	0.02 g
14:0 myristic	0.02 g
15:0 pentadecanoic	-- g
16:0 palmitic	1.94 g
17:0 margaric	-- g
18:0 stearic	0.97 g
20:0 arachidic	-- g
22:0 behenate	-- g
24:0 lignoceric	-- g
Mono Fats
nutrient	amount	%DV
14:1 myristol	-- g
15:1 pentadecenoic	-- g
16:1 palmitol	0.03 g
17:1 heptadecenoic	-- g
18:1 oleic	4.88 g
20:1 eicosen	0.00 g
22:1 erucic	0.00 g
24:1 nervonic	-- g
Poly Fats
nutrient	amount	%DV
18:2 linoleic	7.14 g
18:3 linolenic	0.06 g
18:4 stearidon	0.00 g
20:3 eicosatrienoic	-- g
20:4 arachidon	0.00 g
20:5 EPA	0.00 g
22:5 DPA	0.00 g
22:6 DHA	0.00 g
Other Fats
nutrient	amount	%DV
omega 3 fatty acids	0.06 g	2.50
omega 6 fatty acids	7.14 g
Amino Acids
nutrient	amount	%DV
alanine	0.35 g
arginine	1.21 g
aspartate	0.75 g
cystine	0.09 g	21.95
glutamate	1.30 g
glycine	0.54 g
histidine	0.20 g	15.50
isoleucine	0.38 g	33.04
leucine	0.63 g	24.90
lysine	0.55 g	23.40
methionine	0.17 g	22.97
phenylalanine	0.37 g	31.09
proline	0.30 g
serine	0.35 g
threonine	0.27 g	21.77
tryptophan	0.11 g	34.38
tyrosine	0.31 g	31.96
valine	0.59 g	40.14
Other
nutrient	amount	%DV
alcohol	0.00 g
caffeine	0.00 mg
artif sweetener total	-- mg
aspartame	-- mg
saccharin	-- mg
sugar alcohol	-- g
glycerol	-- g
inositol	-- g
mannitol	-- g
sorbitol	-- g
xylitol	-- g
organic acids	-- mg
acetic acid	-- mg
citric acid	-- mg
lactic acid	-- mg
malic acid	-- mg
choline	-- mg	--
taurine	-- mg
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.

References

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