How Many Grams Of Protein In Pumpkin Seeds

Often overlooked as a mere snack or salad topping, pumpkin seeds are a nutritional powerhouse packed with impressive protein content, making them a valuable addition to any protein-focused diet.

Let’s explore the protein content in pumpkin seeds, their muscle-building and health benefits.

How much protein is in 100g of raw pumpkin seeds?

Pumpkin seeds are a great protein source, with 29.84 grams per 100 grams. This means that a ¼-cup serving of pumpkin seeds contains about 7.46 grams of protein.

Pumpkin seeds, unsalted	Amount100	Unitg
Water	2.03	g
Energy	574	kcal
Protein	29.84	g
Total lipid (fat)	49.05	g
Carbohydrate, by difference	14.71	g
Fiber, total dietary	6.5	g
Sugars, total including NLEA	1.29	g
Calcium, Ca	52	mg
Iron, Fe	8.07	mg
Magnesium, Mg	550	mg
Phosphorus, P	1174	mg
Potassium, K	788	mg
Sodium, Na	18	mg
Zinc, Zn	7.64	mg
Copper, Cu	1.275	mg
Selenium, Se	9.4	µg
Vitamin C, total ascorbic acid	1.8	mg
Thiamin	0.07	mg
Riboflavin	0.15	mg
Niacin	4.43	mg
Vitamin B-6	0.1	mg
Folate, total	57	µg
Folate, food	57	µg
Folate, DFE	57	µg

Beyond their protein content, pumpkin seeds are packed with other essential nutrients, including healthy fats, fiber, vitamins, and minerals, making them a nutrient-dense addition to any diet

Benefits of Protein in Pumpkin Seeds

A research paper published in the National Library of Medicine explores the health benefits of pumpkin, pumpkin seeds, and skin. 

Research has demonstrated the potential of pumpkin in managing and treating various health conditions, including:

Diabetes: Pumpkin consumption may improve glycemic control and insulin sensitivity in individuals with diabetes.

Cancer: Pumpkin compounds exhibit anti-cancer properties and may aid in cancer prevention and treatment.

Liver Disorders: Pumpkin extracts have the potential to protect against liver damage and promote liver regeneration.

Cardiovascular Diseases: Pumpkin’s anti-inflammatory and antioxidant properties may help reduce the risk of cardiovascular diseases.

Depression: Pumpkin consumption may positively impact mood and alleviate symptoms of depression.

Additional Potential Health Benefits

Beyond its potential in treating specific diseases, pumpkin has also been linked to more health benefits, including:

Antioxidant: Pumpkin compounds neutralize harmful free radicals and protect cells from oxidative damage.

Antimicrobial: Pumpkin extracts exhibit inhibitory effects against various bacteria and fungi.

Anti-inflammatory: Pumpkin compounds reduce inflammation, a contributing factor to many chronic diseases.

Anti-ulcerative: Pumpkin may protect the stomach lining from ulcers.

With its wealth of nutrients and bioactive compounds, Pumpkin holds promise as a functional food and potential therapeutic agent for various health conditions. Further research is warranted to fully elucidate the mechanisms behind pumpkin’s health-promoting effects and optimize its utilization in preventive and therapeutic strategies.

• Reduced risk of heart disease: Pumpkin seeds are a good source of magnesium, which helps to regulate blood pressure and cholesterol levels.
• Improved blood sugar control: Pumpkin seeds are a good fiber source, which helps regulate blood sugar levels.
• Stronger bones: Pumpkin seeds are a good source of zinc, which is important for bone health.

In addition to these benefits, pumpkin seeds have also been shown to:

• Improve sleep quality
• Reduce inflammation
• Boost mood

Are pumpkin seeds a good source of protein?

Pumpkin seeds are considered a near-complete protein, meaning they contain all nine essential amino acids that the body needs to build and maintain tissues. 

However, they are slightly low in two amino acids, methionine and tryptophan. This means that you may need to eat other protein sources to ensure that you are getting enough of these two amino acids.

Here are some examples of how to combine pumpkin seeds with other protein sources to get a complete protein:

• Pumpkin seeds and quinoa: This is a complete protein combination because quinoa is high in methionine and tryptophan, while pumpkin seeds are high in lysine.
• Pumpkin seeds and lentils: This is another complete protein combination because lentils are high in methionine and tryptophan, while pumpkin seeds are high in lysine.
• Pumpkin seeds and hummus: This is a complete protein combination because hummus is made from chickpeas, which are high in methionine and tryptophan, while pumpkin seeds are high in lysine.

Can pumpkin seeds build muscle?

Pumpkin seeds can contribute to muscle building as part of a balanced diet and exercise routine. They provide moderate protein, containing about 7 grams per ounce (28 grams). 

Pumpkin seeds also contain magnesium, which helps convert food into energy and supports muscle function. 

Magnesium also supports muscle contractions and regulates muscle protein synthesis. Pumpkin seeds are a good source of magnesium, providing about 17% of the Daily Value (DV) per ounce.

They are a good source of healthy fats, which provide energy and support hormone production.

Enzymes for Nutrient Absorption: Raw pumpkin seeds retain their natural enzyme activity, aiding digestion and absorption of nutrients, including protein, magnesium, and other essential minerals.

Pumpkin seeds can be a good addition to your diet during the anabolic window, the period after resistance training when muscle protein synthesis is most elevated.

While pumpkin seeds alone are not sufficient for building muscle, they can be a complementary addition to a muscle-building diet. Combining a protein-rich diet with resistance training can effectively promote muscle development.

Here are some ways to incorporate pumpkin seeds into a muscle-building diet:

• Add them to salads, yogurt, oatmeal, or granola.
• Roast them and eat them as a snack.
• Grind them into flour and use them in baking recipes.
• Blend them into smoothies or shakes.

How many pumpkin seeds per day?

The recommended daily intake of pumpkin seeds is generally between 1 and 2 ounces (28-56 grams). Consuming this amount provides a good balance of nutrients and health benefits without exceeding the recommended daily intake of certain nutrients, such as zinc and magnesium.

Raw vs. Roasted Pumpkin Seeds: Which is healthier?

Feature	Raw Pumpkin Seeds	Roasted Pumpkin Seeds
Flavor	Mild, nutty	Pronounced, nutty
Texture	Chewy	Crunchy
Nutritional content	Higher in water-soluble vitamins, enzymes	Higher in antioxidants, mineral bioavailability
Digestion	May be less digestible for some people	More digestible
Shelf life	Shorter	Longer
Recommendations	For those seeking water-soluble vitamins and enzymes	For those seeking antioxidants and bioavailable minerals

Raw Pumpkin Seeds: Preserving Water-Soluble Vitamins

Raw pumpkin seeds retain their natural enzyme activity, which aids in digestion and nutrient absorption. 

They boast a higher concentration of water-soluble vitamins, such as vitamin C and folate, which are sensitive to heat and can diminish during roasting. Vitamin C is crucial in immune function and collagen synthesis, while folate is essential for DNA synthesis and cell growth.

Roasted Pumpkin Seeds: Unlocking Antioxidants and Mineral Bioavailability

The heat from roasting pumpkin seeds triggers a transformation, enhancing their antioxidant content and promoting the bioavailability of certain minerals, particularly iron and zinc. 

Antioxidants combat oxidative stress, protecting cells from damage caused by free radicals. Iron is vital for oxygen transport and energy production, while zinc supports immune function and wound healing.

Navigating the Nutritional Landscape: Raw vs. Roasted

To determine whether raw or roasted pumpkin seeds align better with your nutritional needs, consider your specific requirements:

Seek water-soluble vitamins and enzymes: Opt for raw pumpkin seeds to preserve these nutrients.

Prioritize antioxidants and bioavailable minerals: Roasted pumpkin seeds provide a richer source of these beneficial compounds.

Balance nutritional benefits: Enjoy both raw and roasted pumpkin seeds to reap the advantages of both preparations.

Is pumpkin seed oil good source of protein

No, pumpkin seed oil is not a good source of protein. It contains only trace amounts of protein, with less than 0.5 grams per tablespoon. This means that it is not a significant source of protein and should not be relied upon to meet your daily protein needs.

Digestion and Shelf Life

Raw pumpkin seeds may be less digestible for individuals with sensitive digestive systems. Roasting can enhance their digestibility and extend their shelf life by reducing moisture content and preventing spoilage.

Whether you prefer the subtle sweetness of raw pumpkin seeds or the enhanced flavor and crunch of roasted ones, pumpkin seeds offer a nutritious and delectable addition to any diet. Their versatility and nutritional prowess make them a true superfood worthy of incorporation into a healthy and balanced lifestyle.

High-protein recipes with pumpkin seeds

1. Pumpkin Seed Granola

Ingredients:

• 3 cups rolled oats
• 1 cup chopped nuts (almonds, walnuts, pecans)
• 1/2 cup pumpkin seeds
• 1/4 cup chia seeds
• 1/4 cup unsweetened dried coconut flakes
• 1/4 cup maple syrup
• 1/4 cup honey
• 1/4 cup coconut oil, melted
• 1 teaspoon cinnamon
• 1/4 teaspoon salt

Instructions:

1. Preheat oven to 300 degrees F (150 degrees C).
2. In a large bowl, combine oats, nuts, pumpkin seeds, chia seeds, and coconut flakes.
3. In a separate bowl, whisk together maple syrup, honey, coconut oil, cinnamon, and salt.
4. Pour wet ingredients over dry ingredients and mix well until evenly coated.
5. Spread granola on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes, or until granola is golden brown and crispy, stirring once halfway through.
7. Let granola cool completely before storing in an airtight container.

2. Pumpkin Seed Protein Bars

Ingredients:

• 1 cup rolled oats
• 1/2 cup pumpkin seeds
• 1/4 cup almond butter
• 1/4 cup maple syrup
• 1/4 cup honey
• 1/4 cup dried cranberries
• 1/4 cup chocolate chips
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt

Instructions:

1. In a large bowl, combine oats, pumpkin seeds, almond butter, maple syrup, honey, dried cranberries, chocolate chips, vanilla extract, and salt.
2. Press the mixture into an 8×8-inch baking pan lined with parchment paper.
3. Refrigerate for at least 2 hours, or until firm.
4. Cut into bars and enjoy.

3. Pumpkin Seed Hummus

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup pumpkin seeds
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1/4 cup olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon paprika

Instructions:

1. In a food processor, combine chickpeas, pumpkin seeds, tahini, lemon juice, garlic, olive oil, salt, and paprika.
2. Process until smooth and creamy, adding more olive oil if needed.
3. Serve with pita bread, vegetables, or crackers.

4. Pumpkin Seed Power Smoothie

Ingredients:

• 1 cup milk (almond milk, soy milk, or cow’s milk)
• 1 scoop protein powder
• 1/4 cup pumpkin seeds
• 1/2 banana
• 1/2 cup frozen berries
• 1 tablespoon honey

Instructions:

1. In a blender, combine milk, protein powder, pumpkin seeds, banana, berries, and honey.
2. Blend until smooth and creamy.