Focus on Seeds
Seeds are a good source of many minerals and ‘healthy’ fats. They are the ‘eggs’ that contain all of the nutrients needed to nourish the growth of a new plant, therefore it’s not surprising that they are so good for us!
Pumpkin seeds
Pumpkin seeds, otherwise known as pepitas, are flat, dark green seeds (sometimes incased in a yellow-white husk), they have a chewy texture, with a sweet, nutty flavour.
Nutritional content
Nutritionally pumpkin seeds contain fibre, iron, manganese, magnesium, omega-3, omega-6, phosphorus, phytosterols, potassium, protein and zinc, to name but a few.
Associate health benefits
Some studies suggest that pumpkin seeds have numerous health benefits. These include, lowering cholesterol levels, relieving symptoms of benign prostatic hyperplasia (BPH), and preventing the formation of kidney stones. It is however, important to remember that health and wellbeing is not associated with one particular food, or group of foods. Pumpkin seeds can be very beneficial as part of a healthy balanced diet, however more scientific studies need to be carried out to confirm specific health claims.
Serving size
A serving is roughly 1 tablespoon (10 grams).
Pumpkin seeds are high in calories, therefore limit your serving to a small amount each day.
Suggestions for adding to your diet
You can add pumpkin seeds to a wide variety of dishes, for example:
- Sprinkle on top of roasted vegetables
- Mix through leafy salads
- Grind pumpkin seeds with fresh garlic, mix with olive oil and lemon juice for a tasty salad dressing
- Add them to homemade beef or chicken burgers
- Add chopped pumpkin seeds to your cereal or porridge
- Include in your baking recipes, for example oatmeal cookies
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Mar 1, 2008
Does the shell or Husk of the pumpkins seed have any calories?
I have read that the shell or husk is indigestible and that only the kernels have calories?
But then when I go to online calorie counters it appears that the shell or husk does have calories.
Please let me know if this is true.
What about squash seeds?
Thanks,
Laura
Mar 3, 2008
Hi Laura,
The nutritional data appears unclear about this. I had a look on a number of different nutritional analysis programs to try to answer your questions.
The most popular edible varieties of pumpkin seeds are:
- shine skin (creamy-yellow)
- lady nail (creamy-yellow)
- snow white (white color)
- pepitas, shelled or hull-less kernels (light or dark green color)
1oz of pumpkin, or squash seed kernels have 148kcals, and 1.1 g fibre. While 1oz of whole pumpkin, or squash seeds have 126kcals, 0 fibre.
I suspect that the variation in calorie, and fibre content is more to do with different varieties of seed, than whether the hull has been removed or not.
Either way, it seems there really isn’t an awful lot of difference in the nutritional content.