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Benefits of Squash Seeds

author image Brian Willett
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for and He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.
Benefits of Squash Seeds
close up of squash seeds Photo Credit: sodapix sodapix/F1online/Getty Images

If you always throw away the seeds you find in squash, you are missing out on a number of potential nutritional benefits. Squash seeds are high in calories and rich in a number of nutrients, including unsaturated fat. You may wish to season squash seeds to mask the bland flavor, so take into account the nutritional content of toppings when assessing your diet.

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basket of pumpkin seeds
basket of pumpkin seeds Photo Credit: Gyuszko/iStock/Getty Images

A 1-ounce serving of roasted squash seeds -- about 85 seeds -- provides 126 calories, which comprises more than 6 percent of the daily suggested intake of 2,000 calories. The caloric density of squash seeds is beneficial if you are trying to gain weight, as you need to consume more calories than you expend daily to gain weight. This can be difficult if you choose high-volume, low-calorie foods, so calorie-dense foods like squash seeds are a good choice in this case.

Dietary Fat

small bowl of pumpkin seeds
small bowl of pumpkin seeds Photo Credit: Elena Elisseeva/Hemera/Getty Images

Squash seeds are high in fat, as each 1-ounce serving contains 5.5 grams of fat. However, this fat is unsaturated, which, while calorie dense, can be beneficial. The National Institutes of Health explains that increasing your intake of unsaturated fat and protein at the expense of carbohydrates may aid in decreasing your risk of heart disease.

Carbohydrate Content

close up of squash seeds
close up of squash seeds Photo Credit: Design Pics/Ray Laskowitz/Design Pics/Getty Images

Squash seeds contain carbohydrates with 15 grams in a 1-ounce serving. Although carbohydrates do provide your body with energy, restricting your carbohydrate intake may aid in weight loss. A review of research studies published in the February 2006 issue of the "Archives of Internal Medicine" found that low-carbohydrate diets produced quicker weight loss than diets higher in carbohydrates.

Protein Content

sliced small pumpkin with seeds in center
sliced small pumpkin with seeds in center Photo Credit: phototake/iStock/Getty Images

Squash seeds are rich in protein, providing 5.2 grams in each 1-ounce serving. Your body uses protein to aid in the growth and development of your body's tissues, so MedlinePlus suggests consuming 50 to 65 grams of protein daily. One serving of squash seeds contains 10 percent of that amount.

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