Pumpkin Seeds (pepitas)

pumpkin seed
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Varieties Available

  • Shelled AA grade raw pumpkin seeds
  • Shelled AA grade roasted (no salt) pumpkin seeds
  • Shelled AA grade roasted salted pumpkin seeds

Health benefits of pumpkin seeds

  • Crunchy, delicious pumpkin seeds are high in calories; about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
  • Their high calorific value mainly comes from protein and fats. The kernels are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood.
  • Pumpkin seeds carry good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance of protein. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature’s sleeping pill. Further, tryptophan is the precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1 mg niacin).
  • Glutamate is required in the synthesis of gamma-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
  • Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Vitamin E helps maintain the integrity of mucusa and skin by protecting from harmful oxygen-free radicals.
  • Pumpkin kernels are also an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B 6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps in the reduction of LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and nervous irritability.
  • Pumpkin seeds contain good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. Consumption of pumpkin seeds helps develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

 

Storage

Store in a cool dry place. It is ok to refrigerate or freeze.

Nutritional information sources: nutrition-and-you.comUSDA National Nutrient data base

Pumpkin seeds (papitas)
Nutritional value per 100 g. (3.5 oz.)
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 559 Kcal 28%
Carbohydrates 10.71 g 8%
Protein 30.23 g 54%
Total Fat 49.05 g 164%
Cholesterol 0 mg 0%
Dietary
Fiber
6 g 16%
Vitamins
Folates 58 µg 15%
Niacin 4.987 mg 31%
Pantothenic
acid
0.750 mg 15%
Pyridoxine 0.143 mg 11%
Riboflavin 0.153 mg 12%
Thiamin 0.273 mg 23%
Vitamin A 16 IU 0.5%
Vitamin C 1.9 µg 3%
Vitamin
E-?
35.10 mg 237%
Electrolytes
Sodium 7 mg 0.5%
Potassium 809 mg 17%
Minerals
Calcium 46 mg 4.5%
Copper 1.343 mg 149%
Iron 8.82 mg 110%
Magnesium 592 mg 148%
Manganese 4.543 mg 198%
Phosphorus 1233 mg 176%
Selenium 9.4 µg 17%
Zinc 7.81 mg 71%
Phyto-nutrients
Carotene-ß 9 µg
Crypto-xanthin-ß 1 µg
Lutein-zeaxanthin 74 µg