Pumpkin Kernels 100g
Pumpkin seeds may be small, but they’re packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Because of this, pumpkin seeds have been associated with several health benefits.
These include improved heart health, prostate health and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet.
Pumpkin seeds are also known as “pepita” — a Mexican Spanish term.
Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.
These shell-free seeds are green, flat and oval.
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
In addition, a 1-ounce (28-gram) serving contains:
- Fibre: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and
Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits.
Some evidence suggests that pumpkin seeds may help prevent certain types of cancer.
Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health.
Pumpkin seeds are a good source of tryptophan, zinc and magnesium — all of which help promote good sleep.