Elaine Moran Wellness

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You are here: Home / Food as Medicine Database / Search by Food / Pumpkin Seeds

Pumpkin Seeds

Health BENEFITS of Pumpkin Seeds:

High in Manganese

  • helps the body absorb calcium 
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Phosphorus

  • aids in proper calcium absorption
  • helps build and repair bones and teeth
  • supports proper nerve function and muscle contraction
    (see full list here)

High in Magnesium

  • aids in muscle contraction and relaxation
  • helps manufacture and repair the genetic material DNA and RNA
  • supports healthy blood pressure
    (see full list here)

High in Zinc

  • supports a strong immune system
  • helps speed up wound healing
  • promotes male fertility
    (see full list here)

Good Amounts of:

  • Iron
  • Vitamin B3 (Niacin)
  • Potassium
  • Selenium
  • Vitamin B1 (Thiamine)

MACRONUTRIENT PERCENTAGE OF CALORIES
(1/4 cup pumpkin seeds = approximately 163 calories)

10%
Carbohydrates
19%
Protein
71%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1/4 cup pumpkin seeds)

4.2g
Carbohydrates

8.5g
Protein

13.9g
Fat


FIBER & NATURAL SUGARS

(grams per 1/4 cup pumpkin seeds)

1.8g
Fiber*

.4g
Natural Sugars*


NET CARBS

(grams per 1/4 cup pumpkin seeds)

2.4g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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