Pumpkin, as a fruit falls in the category of squash plants, and you could include the gourds too in the same class. These fruits are round in shape and arrive with a soft, and slightly ribbed skin. While the color of the fruits changes from deep yellow to dark orange shade. When it comes to nutritional facts, this fruit consists of calories, carbs, proteins, minerals, and even fiber content too.
Pumpkin Seeds For Your Healthy Life: Nutritional Facts
Pumpkins are the center of attraction during the Halloween festival, and one of the main fruits used in Canada during the Thanksgiving. This fruit is consumed both in raw as well as ripe form, including the puree form too.
Have you wondered what all elements are included in the Pumpkin while enjoying it with your friends and family?
Calorie Count in Pumpkin Seeds
Studies have shown that 1 ounce (28 grams) of the pumpkin seeds has got 125 calories in them, and 285 calories in one cup (64 grams).
These figures will give you the idea that only a small amount will be filling for the body. Don’t over-eat the pumpkin seeds, and keep a limit with it.
What about the Fat & Carbohydrates?
In one ounce serving of the pumpkin seeds, you are consuming 2.3 grams of saturated fat, 5.4 grams of polyunsaturated fat, and 3.7 grams of monounsaturated fat.
Coming to the carb-intake, 1 ounce of the pumpkin seeds comes with 3.8 grams of carbs among which 1.1 grams is the dietary fiber, whereas the 0.3 grams is the sugar. We should increase the intake of healthy living products.
Protein Level in Raw Pumpkin Seeds
Pumpkin seeds are known to be highest in the protein content, among all the commonly eaten seeds and nuts. In one ounce that is 28 grams of pumpkin seeds, a total of 9 grams constitutes of protein, which makes about 1/3rd of the total proportion!
Those who are low on protein can consider these seeds, and have a handful of the pumpkin seeds daily and keep the protein level in control.
Also, it is seen that the raw pumpkin seeds are high on Tryptophan. This element works well in enhancing the mood and even works well for anxiety issues. Also, you could improve your sleeping patterns if you are going through any difficulty with the sleep timings.
Minerals & Other Additional Fibers in Pumpkin Seeds
First, starting off with the minerals – these figures are as per 3.5 ounces of the pumpkin seeds which makes about 100 grams. In the 100gms, you will get
- 21mg of calcium,
- 0.8mg of iron,
- 12mg of magnesium,
- 0.125gm of manganese,
- 340gm of potassium,
- 1mg of sodium,
- 0.32mg of zinc, and
- 44mg of phosphorous.
Also, these seeds have a good amount of fiber in them. You will find 1 gram of dietary fiber in one ounce of the seeds. They are found to be mainly insoluble, but some parts of them are found to be soluble.
Pumpkins are indeed a magical fruit, with so many health benefits and nutritional elements. Otherwise, it is hard to find all these nutrition together in one fruit. Where do you get this variety in one fruit? If you know any, then comment your answers below. For more feeds and updates, follow us on NaturalHealthUnion