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Food

Seeds, Pumpkin

Foods / Seeds, Pumpkin

About This Food

Description

Pumpkin seeds are a nutritional standout and have been used for their medicinal properties in Europe and China for centuries.

Known as "pepitas" - which means little seed in Spanish - and widely used in Mexican cooking, pumpkin seeds can be enjoyed as a snack, added to salads or ground up to make a unique pesto.

In addition to providing an excellent source of magnesium and iron, pumpkin seeds also provide immune-boosting zinc and phytonutrients called curcurbitacins which researchers have found pack a powerful punch against prostate problems.  

Selecting & Storing

Pumpkin seeds are sold in the shell, shelled, roasted, and raw. Keep pumkin seeds refrigerated; the oil in pumpkin seeds can easily go rancid.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Iron
  • Magnesium
  • Phosphorous
  • Manganese
Good Source of
  • Protein
  • Zinc
  • VitaminK
  • Copper
Preferences
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Nightshade
  • No Corn
  • No Yeast
  • No Peanuts
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 1 ounce(s)pumpkin&squash sd krnls

Chart Icon. View Calorie Breakdown

Calories: 151

Omega-6 / Omega-3 ratio: 114 : 1

Macronutrients
Amount
Total Fat
12.84 g
Saturated Fat
2.43 g
Monounsaturated Fat
3.99 g
Polyunsaturated Fat
5.85 g
Trans Fat
0.02 g
Essential Fatty Acids (Omega-3)
51 g
ALA
51 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
4.99 g
Net Carbohydrate
3.9 g
Sugars
0.28 g
Fiber
1.09 g
Protein
6.87 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
106.4 IU
2%
Vitamin C
0.53 mg
1%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.06 mg
3%
Vitamin B12
0 mcg
0%
Vitamin K
14.39 mg
18%
Folate
16.24 mcg
4%
Niacin
0.49 mg
2%
Riboflavin
0.09 mg
5%
Thiamin
0.06 mg
4%
Choline
17.64 mg
3%
Minerals
Calcium
12.04 mg
1%
Copper
0.39 mg
20%
Iron
4.19 mg
23%
Magnesium
149.8 mg
37%
Manganese
0.85 mg
42%
Phosphorous
328.72 mg
33%
Potassium
225.96 mg
6%
Selenium
1.57 mcg
2%
Sodium
5.04 mg
0%
Zinc
2.09 mg
14%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
63.84 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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