If you are watching your fat intake for weight or health reasons, you may wonder if pumpkin seeds have a place in your meal plans. Pumpkin seeds contain several nutrients that are beneficial to your health, and moderate portions can be a healthy addition to a nutritious diet. Pumpkin seeds are available at supermarkets or can be roasted in your oven at home.
Daily Fat Intake Recommendations
Knowing what a healthy fat intake is for you will help you determine whether pumpkin seeds have a place in your diet. Your daily fat intake should make up 20 to 35 percent of your calories, which equates to 44 to 78 g of total fat for a 2,000-calorie diet, of which only 16 to 22 g should be saturated fat.
Pumpkin Seeds Fat Content
You would have to eat a lot of pumpkin seeds to create weight gain, but combining them with an otherwise high-fat diet may contribute to additional body fat. Pumpkin seeds contain 158 calories and nearly 14 g of fat per 1-oz. serving. About 2.5 g are saturated fats and the remaining 11.5 g are considered healthy fats.
Health Benefits
The unsaturated fats in pumpkin seeds are called monounsaturated and polyunsatrauted fats and they can help improve cholesterol and reduce the risk of heart disease and control blood sugar, which reduces your risk of diabetes. Budgeting the fat in pumpkin seeds into your daily intake total allows you to enjoy them without risk of an increase in body fat. In addition, pumpkin seeds contain protein, potassium and phosphorus, which are nutrients that play a role in several aspects of your health, including muscles, cells and blood pressure. Pumpkin seeds also contain fiber, which is a nutrient that helps you control your appetite because it is digested slowly, keeping you feeling full for longer. Despite the fat content of pumpkin seeds, adding them in moderation to your diet may help you control body fat and weight.
Uses
Pumpkin seeds are somewhat versatile and can be enjoyed in many ways. A handful of roasted pumpkin seeds makes a portable and healthy snack. They can be used in trail mix, tossed in salads or mixed into squash soup for an extra dose of nutrients and flavor. Pumpkin seeds are a good addition to oatmeal, homemade granola bars or Mexican-inspired sauces. They make a healthy substitution for pine nuts in pesto and can be roasted with a variety of spices for a stand-alone treat.
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