Peeled Pumpkin Seeds.

16 Interesting Facts About Pumpkin Seed

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Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin. They may be small, but these green seeds are a nutritional powerhouse.

Here are 16 fascinating facts about pumpkin seeds you may not know:

Nutrition

Pumpkin seeds are highly nutritious, and packed with protein, minerals, and antioxidants.

  • Fact #1: One ounce (28 grams) of pumpkin seeds contains 151 calories, 15 grams of protein, 2 grams of carbs, and 12 grams of fat.
  • Fact #2: Pumpkin seeds are a rich source of zinc, magnesium, manganese, phosphorus, iron and copper. Just 28 grams provides:
    • 37% of the RDI for zinc
    • 30% of the RDI for magnesium
    • 17% of the RDI for manganese
    • 16% of the RDI for phosphorus
    • 20% of the RDI for iron
    • 19% of the RDI for copper
  • Fact #3: They contain antioxidants like carotenoids and vitamin E. These can protect cells from free radical damage and reduce disease risk.
Pumpkin seeds
Pumpkin seeds

Health Benefits

Consuming pumpkin seeds is associated with many health benefits, from heart health to prostate health, anti-diabetic effects and more.

  • Fact #4: Eating pumpkin seeds may reduce blood pressure, oxidative stress and improve heart health due to their high magnesium content.
  • Fact #5: Their high zinc content can help support prostate and sexual health in men.
  • Fact #6: Pumpkin seed oil may reduce symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate.
  • Fact #7: Animal studies show their anti-diabetic effects by improving insulin regulation and reducing oxidative stress.
  • Fact #8: Pumpkin seeds may also benefit bladder and liver health due to their high nutrient content.

Versatility

Pumpkin seeds have a delicious, nutty flavor and a crunchy texture that makes them a tasty addition to both sweet and savory dishes.

  • Fact #9: Their subtly sweet and nutty taste pairs well with both sweet and savory foods. They can be used to top oatmeal, yogurt, salads or even blended into smoothies.
  • Fact #10: When roasted, they become crunchy with a more intensified, nutty flavor. Roasted pumpkin seeds make for the perfect crunchy snack.
  • Fact #11: Pumpkin seed oil has a strong flavor that can be used as a salad dressing or drizzled over vegetables. It has a high smoke point, making it good for sautéing.
  • Fact #12: Pumpkin seed butter is a nutritious alternative to peanut or almond butter. It has a similar creamy texture.
  • Fact #13: Pumpkin seed flour can be used in baking or to coat meats and fish before cooking.
pumpkin seeds
pumpkin seeds

Fun Facts

Here are a few extra fun facts about pumpkin seeds that you may not have known:

  • Fact #14: While pumpkins are native to North America, pumpkin seeds originated in Mexico over 9,000 years ago.
  • Fact #15: The current world record for spitting pumpkin seeds belongs to Mike Jack from Des Moines, USA, who spat his seed a whopping 32 feet and 4.5 inches in 2004.
  • Fact #16: Pumpkin seeds do not grow inside the fleshy pulp or orange part. They grow attached to the pumpkin’s flower.

Frequently Asked Questions

Pumpkins and seed
Pumpkins and seed

Are pumpkin seeds good for weight loss?

Yes, pumpkin seeds can support weight loss. Their protein and fiber keep you full, while their magnesium can help regulate blood sugar and hunger levels.

Can you eat raw pumpkin seeds?

Yes, raw pumpkin seeds are completely edible. Some people prefer to roast them to intensify the flavor and make them crunchier.

Are pumpkin seeds Keto friendly?

Yes. Pumpkin seeds are low-carb and high in fat. Just 28 grams provides 12 grams of fat and only 2 net carbs, making them a great keto-friendly snack.

Are pumpkin seeds gluten-free?

Yes, pumpkin seeds are naturally gluten-free. However, some packaged seeds may be contaminated with gluten during processing. Check labels to confirm the seeds are certified gluten-free.

Can dogs eat pumpkin seeds?

Yes, dogs can eat pumpkin seeds. They are a healthy, low-calorie snack loaded with vitamins and minerals. However, only feed dogs raw, unsalted pumpkin seeds, as seasonings and salt can be harmful.


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