Overview
Pumpkin seeds is commonly used as a nutrient-dense ingredient in food-first routines. This guide covers practical basics'forms, everyday uses, and how to buy it well'without hype or medical claims.
🎃 Pumpkin Seeds
Nutrition highlights, common uses, and sourcing'built for clarity (not hype).
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Key nutrition highlights
- Fiber + minerals: whole-food staples that support balanced meals.
- Plant protein: useful protein contribution for bowls, porridges, and baking.
- Preparation: rinsing/soaking/cooking choices affect texture and digestibility.
Tip: 'More' isn't always better'quality, dose, and consistency matter more than hype.
Common benefits people look for
- General wellness support (energy, recovery, balance)
- Antioxidant support (polyphenols, pigments, or beta-glucans depending on the ingredient)
- Convenient nutrient coverage for busy routines
These are general wellness themes in nutrition research and traditional use'not disease treatment claims.
Common uses
- Add to smoothies, yogurt, oatmeal, or warm drinks.
- Use capsules for measured servings if you dislike taste.
- Keep servings small and consistent to assess tolerance.
Typical origins & sourcing
Origins vary by ingredient and supplier. Prioritize:
- Transparent sourcing: country/region of origin clearly stated when possible
- Clean label: minimal additives, no unnecessary fillers
- Testing: third-party or batch testing when available (especially for concentrated powders)
Affiliate Recommendation
Product recommendation coming soon.
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Related guides
Nutrition Facts
Nutrition Facts (USDA reference) ' click to expand/collapse
Per 100 g (raw when available)%DV*
Calories55928%
Total Fat49 g63%
Total Carbohydrate10.7 g4%
Dietary Fiber6 g21%
Protein30.2 g60%
Verified source: USDA FoodData Central (search for 'Pumpkin seeds'). Use 'raw' entries when available; otherwise use powder/gel/dried.
*% Daily Values are based on a 2,000 calorie diet and standard FDA DVs (fat 78g, carbs 275g, fiber 28g, protein 50g).
Watch & Learn
Long-form Superfood Education