Healthy fats
Pumpkin seeds
Concentrated magnesium and zinc, two minerals often below recommended intake.
Nutrition facts
Serving: 30 g (2 heaping tbsp)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Protein | 9.1 g | |
| Carbs | 3.2 g | |
| Fibre | 1.8 g | 6 % |
| Sugars | 0.4 g | 0 % |
| Fat | 14.7 g | 20 % |
| Saturated fat | 2.6 g | 13 % |
| Sodium | 2 mg | 0 % |
| Manganese | 1 mg | 59 % |
| Copper | 0 mg | 44 % |
| Magnesium | 178 mg | 42 % |
| Phosphorus | 370 mg | 30 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- 30 g of hulled seeds covers about 42% of the Daily Value for magnesium and 21% of that for zinc; the Canadian nutrition facts table is not required to show either mineral.
- The zinc and iron in the seeds come with phytates, which limit their absorption; the iron is non-heme, and vitamin C at the same meal helps it along.
Preparation
Roasting does not destroy minerals. Soaking or sprouting reduces part of the phytates, which is documented for seeds and legumes. Roasted and salted, the seeds pick up sodium: check the label.
Sources
- Seeds, pumpkin and squash seed kernels, dried
- USDA FoodData Central, SR Legacy
- NIH Office of Dietary Supplements, Zinc fact sheet
- NIH Office of Dietary Supplements, Iron fact sheet
- NIH Office of Dietary Supplements, Magnesium fact sheet
- Gupta, Gangoliya and Singh, 2015, Journal of Food Science and Technology, reduction of phytic acid in grains
- Health Canada, Nutrition Labelling, mandatory elements of the Nutrition Facts table
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.