Fruit-Powered Fun Food Facts | Pumpkin Seeds
Pumpkin seeds stacked in a pile
Fruit-Powered Digest Issues Fruit-Powered Fun Food Facts Issue 39

Pumpkin Seeds

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Also referred to as “pepitas” in the Southwestern United States, Mexico and other Latin America countries, pumpkin seeds are the edible seeds grown in pumpkins or other cultivar of squash. Pumpkin seeds score a 92 out of 100 in Dr. T.C. Fry’s “A General Guide to Food Selection.”

Pumpkin seeds are usually flat and olive green, often coming in off-white outer hulls. A cup of pumpkin seeds weighs 129 grams and contains 721 calories.

The binomial name of pumpkin itself is Cucurbita Pepo.

Pumpkin seeds are loaded in minerals, especially manganese, magnesium, phosphorous and zinc. Pumpkin seeds also contain lots of protein.

In some parts of central Europe, pumpkins are grown solely to harvest their seeds, from which to make oil. The average pumpkin boasts about 500 seeds.

Pumpkins stacked atop one another in a sunny field


Stats for 100 Grams of Pumpkin Seeds (Seeds, Pumpkin and Squash Seed Kernels, Dried)

  • 559 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

  • Fiber: 24%
  • Fat: 75.5%
  • Protein: 60.5%
  • Vitamin B1: 18.2%
  • Vitamin B2: 9.0%
  • Vitamin B3: 24.9%
  • Vitamin B5: 7.5%
  • Vitamin B6: 7.2%
  • Vitamin E: 10.8%
  • Vitamin K: 9.1%
  • Folate: 14.5%
  • Copper: 67.2%
  • Iron: 49%
  • Magnesium: 148%
  • Manganese: 227.2%
  • Phosphorous: 123.3%
  • Potassium: 23.1%
  • Selenium: 13.4%
  • Zinc: 52.1%

Carbs/Protein/Fat

  • Carbohydrates: 7.8%
  • Protein: 18.8%
  • Fat: 73.4%

Food Type

  • Seed

Sources


Editor of Fruit-Powered.com, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center’s natural health services: the Fruit-Powered Lifestyle Coaching Program and Posture Exercises Method. Brian, who enjoys a low-fat raw food diet and posture correction exercises and calisthenics, is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ’n’ Salads and the four-volume Mouthwatering Recipe Book Series.

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About the author

Brian Rossiter

Brian Rossiter

Editor of Fruit-Powered.com, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center’s natural health services: the Posture Exercises Method and Raw Vegan Coaching Program. Brian, who enjoys a low-fat raw food diet and posture correction exercises and calisthenics, is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ’n’ Salads and the four-volume Mouthwatering Recipe Book Series. These books are available in the Fruit-Powered Store, home to 100-plus natural health products.

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