Pumpkin Seeds Nutrition Information
Pumpkin seeds, when toasted and tossed with salt or tamari are a tasty snack, but they also have plenty of healthful benefits as well. They can be purchased at many supermarkets already processed for eating, or you can make your own by placing 1 or 2 cups on a baking sheet, salting or adding your favorite seasoning and roasting in a 160 degree F oven for 15 or 20 minutes.
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Fat and Cholesterol
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Pumpkin seeds have 12 grams of fat per cup, though only 2 grams of that are saturated fats. They are a source of both Omega-3 and Omega-6 fatty acids, but contain no trans fats or cholesterol.
Carbohydrates and Protein
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A cup of pumpkin seeds has 34 total grams of carbohydrates, which make up about 140 of the 285 total calories. A cup of seeds will provide 12 grams of protein, but not enough fiber to chart on the Recommended Dietary Allowance (RDA) scale.
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Zinc and Magnesium
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A cup of pumpkin seeds has 44 percent of the RDA for the trace mineral zinc and 42 percent of the RDA of magnesium. Zinc bolsters the immune system and aids in the body's ability to heal itself. Magnesium benefits calcium absorption, helps to maintain blood pressure and prevent blood clotting around the heart.
Phosphorus and Potassium
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Pumpkin seeds are a good source of potassium, which helps blood pressure, heart and muscle function and aids the nervous system. They also contain phosphorus, which aid bone and teeth formation. A cup of these seeds provides 17 percent of the RDA of potassium and 6 percent of phosphorus.
Other Vitamins and Minerals
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Twelve percent of the RDA of iron can be found in a cup of seeds and 4 percent of the RDA of calcium. Vitamin A is also present, but only nominally at 1 percent of RDA. Other vitamins and minerals include B6, riboflavin, sodium, potassium, niacin and thiamin.
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References
- Photo Credit ardelfin for morguefile.com
