Pumpkin Seeds

Pumpkin Seeds

Pumpkin seeds are a tasty snack or addition to salads or various dinner meals.

According to Whole Foods, pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid; and the lignans pinoresinol, medioresinol, and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol, and avenasterol. Pumpkin seeds are a very good source of bone-building phosphorus, magnesium. and manganese. They are also a good source of other minerals including immune-supportive zinc and copper and energy-producing iron . In addition, pumpkin seeds are a good source of muscle-building protein.  Their high caloric content mainly comes from protein and fats.

Here is some more detailed nutrition information:

One ounce of roasted pumpkin or squash seed kernals (no salt) contains 8.46 grams of protein, 163 calories and 1.8 grams of dietary fiber.

Potassium – 223 mg
Phosphorus – 333 mg
Calcium – 15 mg
Magnesium – 156 mg
Iron – 2.29 mg
Sodium – 5 mg
Manganese – 1.273 mg
Zinc – 2.17 mg
Copper – 0.361 mg
Selenium – 2.7 mcg

Vitamin C – 0.5 mg
Vitamin B1 (thiamine) – 0.02 mg
Vitamin B2 (riboflavin) – 0.043 mg
Niacin – 1.256 mg
Pantothenic Acid – 0.162 mg
Vitamin B6 – 0.028 mg
Folate – 16 mcg
Vitamin A – 2 IU
Vitamin E – 0.16 mg
Vitamin K – 1.3 mcg


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