How Many Calories in Pumpkin Seeds?

Pumpkin seeds, also known as pepitas, are a delicious and nutritious snack that is enjoyed by people all over the world. These small, green seeds are packed with a variety of vitamins, minerals, and healthy fats, making them an excellent addition to any diet. One of the most important things to know about pumpkin seeds is how many calories they contain, as this information is essential for those who are trying to maintain a healthy weight or manage a specific health condition.

Pumpkin seeds are relatively high in calories, with one ounce (28 grams) of roasted pumpkin seeds containing around 151 calories. This is a significant amount of calories, especially when compared to other types of seeds and nuts, such as sunflower seeds (about 140 calories per ounce) and almonds (about 164 calories per ounce). However, it’s important to note that pumpkin seeds are also a good source of protein, with one ounce providing about 7 grams of protein, making them a more filling and satisfying snack than many other high-calorie foods.

Pumpkin seeds are also a good source of healthy fats, with one ounce providing about 13 grams of fat. Most of the fat in pumpkin seeds is unsaturated, which can help to lower cholesterol levels and reduce the risk of heart disease. The seeds also contain a good amount of polyunsaturated fats, specifically omega-3 and omega-6 fatty acids, which are important for maintaining healthy skin, brain function, and overall health.

In addition to being a good source of calories and healthy fats, pumpkin seeds are also a rich source of various vitamins and minerals. One ounce of pumpkin seeds contains about 5% of the recommended daily intake (RDI) of iron, 11% of the RDI of magnesium, and 14% of the RDI of zinc. These minerals are important for maintaining strong bones, healthy muscles and nerves, and a robust immune system. Pumpkin seeds also contain other nutrients such as vitamin K, phosphorus, and manganese.

Despite being high in calories, pumpkin seeds are also a great source of many essential nutrients. For example, one ounce of pumpkin seeds contains about 7 grams of protein, 5 grams of fiber, and 13 grams of healthy fats. These nutrients all play important roles in maintaining good health and can help to support weight loss, heart health, and overall well-being.

Protein is particularly important for weight loss, as it helps to keep you feeling full and satisfied. This can help to reduce your overall calorie intake, making it easier to lose weight. Additionally, the fiber in pumpkin seeds can also help to promote feelings of fullness, while the healthy fats can help to reduce inflammation and improve cardiovascular health.

Pumpkin seeds are also a great source of a variety of vitamins and minerals, including zinc, iron, magnesium, and copper. Zinc is important for a healthy immune system and wound healing, while iron is essential for healthy red blood cells and preventing anemia. Magnesium is important for maintaining healthy bones and muscles, while copper is essential for healthy nerve function and the formation of collagen in the skin.

While pumpkin seeds are a nutrient-dense food and can be a great addition to a healthy diet, it’s important to keep their calorie content in mind when consuming them. Eating too many pumpkin seeds can lead to weight gain, especially if you’re already struggling to maintain a healthy weight. It is recommended to consume in moderation as a snack or part of a balanced diet, tracking your calorie intake along with other food sources, monitoring your weight, and adjusting accordingly.

In conclusion, pumpkin seeds are a delicious and nutritious snack that is enjoyed by people all over the world. They are relatively high in calories, with a one-ounce serving containing around 150 calories, but also provide essential nutrients such as protein, fiber, and healthy fats. Additionally, pumpkin seeds are a good source of vitamins and minerals, including zinc, iron, magnesium, and copper. As with any food, it’s important to consume pumpkin seeds in moderation as part of a balanced diet to maintain a healthy weight.