Don't throw away the inside of the pumpkin after carving a jack-o'-lantern or making a pumpkin pie. Save the seeds, roast them and have them for a snack. Pumpkin seeds are classified as a nutrient-dense food, according to the Ohio State University Extension. When eaten in moderation, they are an excellent addition to a healthy diet.
Basic Nutrition
Pumpkin seeds are a dense source of calories. A single ounce of pumpkin seed kernels contains 163 calories, according to the U.S. Department of Agriculture. Most of the calories come from fat --- 1 oz. of pumpkin seed kernels contains 14 grams of fat. Pumpkin seeds supply 8 g of protein and 4 g of carbohydrates, a 2:1 ratio followers of low-carb diets will appreciate. Eat pumpkin seeds in their shells and you'll get a significant fiber boost as well --- 6 g per oz. If you choose to eat the shells, you'll consume fewer calories per ounce. Whole pumpkin seeds contain 126 calories and 6 g of fat.
"Good" Fats
The lion's share of fat in pumpkin seeds comes from polyunsaturated and monounsaturated fats. These fats are best known for reducing levels of "bad" cholesterol. They can also help to reduce inflammation and can help your body maintain a steady heartbeat, according to the Harvard School of Public Health. Although approximately 126 calories in 1 ounce of pumpkin seeds comes from fat, you can rest assured that you are eating the right type of fat for your body.
Nutrients
Another reason why you shouldn't worry about the fat content in one serving of pumpkin seeds is that they are far from being empty calories. Pumpkin seeds contain more nutrition per calorie than many other foods. You'll get 3 milligrams of zinc and 1 mg of iron in a 1-oz. serving. Pumpkin seeds are also rich in tryptophan, an amino acid that helps to make serotonin in the body. An increase in serotonin can lead to an increase in well-being, Ohio State notes.
Uses
Tantalize your taste buds and bump up the nutrition in your meal by adding pumpkin seed kernels to foods you eat on a regular basis. Mix some into a hot bowl of cereal or sprinkle a few on a bowl of granola. Use pumpkin seeds as a crunchy topping for a salad. Mix them into homemade trail mixes for a high-energy snack. Occasionally replace the pine nuts in pesto with pumpkin seeds, the Epicurious website suggests. Sprinkle them on top of soups and add them to breads. You can even mix them into stuffings and pilafs for a bit of crunchy texture.
Warning
Even though pumpkin seeds are a nutritional workhorse, you shouldn't go overboard. The fat content of pumpkin seeds means that you can't eat more than an ounce or two without the possibility of calorie overload. To stop yourself from accidentally eating too many pumpkin seeds, weigh them on a scale and put 1 oz. into individual bags. This way, whether you're using them in a recipe or snacking on them, you'll know exactly how many calories and fat grams you are consuming.
Member Comments