Nutritional Value Of Pumpkin Seeds

Pumpkin seeds, as the very name suggests, are derived from pumpkin, a gourd-like squash that is native to North and Central America. However, the squash as well as its seeds are available all across the world, almost throughout the year. Forming a popular ingredient of the dishes prepared as a part of the southwestern and Mexican cuisine, edible seeds can be derived from all varieties of pumpkins. Apart from their delectable taste, pumpkin seeds are also renowned for their high nutritional value. If you don't believe us, go through the following lines and explore nutrition facts related to the seeds.

Pumpkin Seeds Nutrition Facts

Amount of Pumpkin Seeds: 1/4 cup

Total Weight of Pumpkin Seeds: 34.50 g

Nutrients	Amount
Basic Components
Protein	8.47 g
Carbohydrates	6.14 g
Water	2.39 g
Ash	1.68 g
Fiber
Dietary Fiber	1.35 g
Soluble Fiber	0.19 g
Insoluble Fiber	1.16 g
Sugar
Total Sugar	0.35 g
Disaccharides	0.35 g
Fats
Total Fat	15.82 g
Saturated Fat	2.99 g
Mono Fat	4.92 g
Poly Fat	7.21 g
Vitamins
Vitamin A	131.10 IU
Vitamin A Carotenoid Beta Carotene	13.11 RE 78.66 mcg
Thiamin	0.07 mg
Riboflavin	0.11 mg
Niacin	0.60 mg
Niacin Equiv	2.48 mg
Vitamin B6	0.08 mg
Vitamin C	0.66 mg
Vitamin E (alpha equiv)	0.35 mg
Vitamin E	0.51 IU
Vitamin E	3.76 mg
Folate	19.84 mcg
Vitamin K	17.73 mcg
Pantothenic Acid	0.12 mg
Minerals
Calcium	18.84 mg
Copper	0.48 mg
Iron	5.16 mg
Magnesium	184.58 mg
Manganese	1.04 mg
Phosphorus	405.03 mg
Potassium	278.42 mg
Selenium	1.93 mcg
Sodium	6.21 mg
Zinc	2.57 mg
Saturated Fats
12:0 Lauric	0.02 g
14:0 Myristic	0.02 g
16:0 Palmitic	1.94 g
18:0 Stearic	0.97 g
Mono Fats
16:1 Palmitol	0.03 g
18:1 Oleic	4.88 g
Poly Fats
18:2 Linoleic	7.14 g
18:3 Linolenic	0.06 g
Other Fats
Omega 3 Fatty Acids	0.06 g
Omega 6 Fatty Acids	7.14 g
Amino Acids
Alanine	0.35 g
Arginine	1.21 g
Aspartate	0.75 g
Cystine	0.09 g
Glutamate	1.30 g
Glycine	0.54 g
Histidine	0.20 g
Isoleucine	0.38 g
Leucine	1.26 g
Lysine	0.55 g
Methionine	0.17 g
Phenylalanine	0.37 g
Proline	0.30 g
Serine	0.35 g
Threonine	0.27 g
Tryptophan	0.11 g
Tyrosine	0.31 g
Valine	0.59 g

Buying & Storing Tips

While buying the prepackaged containers or bulk bins of pumpkin seeds, make sure that the lid has been properly secured and sealed. This will ensure that the seeds have their freshness intact.
When you are buying pumpkin seeds, check that there is no evidence of moisture or insect damage therein and the seeds have not become shriveled (indicating staleness).
When storing the pumpkin seeds in the refrigerator, ensure that you place them in airtight containers first. Though the seeds will remain edible for several months this way, they are best eaten within 2 months.
At the time of buying pumpkin seeds, try to smell them first, if it is possible. The seeds should not emit rancid or musty odor. In case they do, it means that they are not edible and should not be bought.
You can purchase the pumpkin seeds in hulled or un-hulled as well as raw or roasted form.
If you want to buy a lot of pumpkin seeds, for the purpose of drying and storing them for later use, autumn months present the perfect time.

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