Pumpkin seeds, also known as pepitas, are a delicious and versatile snack. For those monitoring their intake, knowing the calorie count of a standard serving is key. A 1-ounce (28g) portion, which is about two tablespoons, is a good reference point for understanding their contribution to your daily diet. The calorie content is determined by their unique macronutrient profile, which provides sustained energy along with a host of other health benefits.
The Calorie Breakdown of Shelled Pumpkin Seeds
While the 126-calorie figure for a standard two-tablespoon serving is a widely cited average, it's important to consider what makes up those calories. A typical 1-ounce serving of shelled pumpkin seeds contains approximately 5.5 grams of fat, 15.2 grams of carbohydrates, and 5.3 grams of protein. A small amount of this carbohydrate count (5.2g) is dietary fiber, which is not broken down for energy. The total calories can fluctuate slightly based on processing. For instance, roasted and salted pepitas may have a slightly different count due to any added oil or salt, while some sources indicate that raw, unprocessed seeds may be a bit lower. Always check the specific nutrition label on the package for the most accurate information.
Nutritional Value Beyond the Calories
The calories in pumpkin seeds are just one part of the story. Their high concentration of vitamins and minerals is what truly makes them a valuable addition to your diet. Here's a breakdown of the nutritional power packed into two tablespoons:
- Rich in Minerals: They are an excellent source of magnesium, zinc, iron, and phosphorus. Magnesium is crucial for nerve function and blood pressure regulation, while zinc supports immune health.
- Healthy Fats: The calorie content comes largely from healthy fats, including omega-6 fatty acids, which can help lower bad cholesterol levels.
- High-Quality Protein: With over 5 grams of protein per ounce, they provide a significant plant-based protein source that includes all nine essential amino acids.
- Fiber for Digestion: The presence of dietary fiber aids in digestion and promotes a feeling of fullness, which can be beneficial for weight management.
Comparison: Pumpkin Seeds vs. Other Seeds
Understanding how pumpkin seeds compare to other common seeds can help inform your snack choices. Here is a comparison of key nutritional markers for a standard two-tablespoon (approx. 1 oz) serving:
| Nutrient | Shelled Pumpkin Seeds | Sunflower Seeds | Chia Seeds |
|---|---|---|---|
| Calories | ~126-128 | ~102-117 | ~120-124 |
| Protein | ~5-7g | ~4g | ~6g |
| Total Fat | ~11-13g | ~9-11g | ~8-9g |
| Fiber | ~1.7-5.2g | ~2g | ~10g |
Note: Nutritional data can vary by source and processing. Values are approximate for a 2-tablespoon serving.
As the table shows, pumpkin seeds are a solid source of both protein and healthy fats, with a higher calorie count than chia seeds but often less than sunflower seeds for a similar weight. They stand out for their magnesium and zinc content compared to many other seeds.
Health Benefits of Adding Pepitas to Your Diet
Beyond their nutritional profile, consuming pumpkin seeds regularly can have a number of positive effects on your health. These benefits are attributed to their rich antioxidant content and unique blend of healthy fats, fiber, and minerals.
Heart Health and Cholesterol
Pumpkin seeds are packed with unsaturated fats, including alpha-linoleic acid (ALA), which can positively impact cholesterol levels. Studies suggest that pumpkin seed oil can help reduce high cholesterol and blood pressure, two key risk factors for heart disease.
Improved Sleep Quality
For those who struggle with sleep, a small handful of pumpkin seeds before bed might be helpful. They are a natural source of tryptophan, an amino acid the body converts into serotonin and melatonin. Magnesium, another mineral abundant in these seeds, also plays a role in relaxing the nervous system and promoting better sleep.
Immune System Support
The high levels of zinc and antioxidants, such as vitamin E and carotenoids, make pumpkin seeds a great way to bolster your immune system. Zinc is vital for normal immune function and plays a role in wound healing.
Antioxidant and Anti-Inflammatory Effects
Like many seeds and nuts, pepitas are rich in antioxidants that help neutralize free radicals and reduce inflammation in the body. This can help lower the risk of chronic diseases over time.
How to Incorporate Shelled Pumpkin Seeds
Adding shelled pumpkin seeds into your daily meals is simple and can boost the nutritional content of many dishes.
- As a Snack: Enjoy them raw or lightly toasted for a quick, satisfying snack.
- Toppings: Sprinkle them over salads, soups, oatmeal, or yogurt for added crunch.
- Baking: Mix them into muffin, bread, or cookie batter.
- Smoothies: Blend them into your morning smoothie for an extra protein and nutrient kick.
- Meal Prep: Use them as a binder in homemade veggie burgers or as a crust for chicken or fish.
Conclusion: A Small Seed with Big Nutritional Value
In summary, 2 tablespoons of shelled pumpkin seeds contain approximately 126 calories, primarily from healthy fats and protein. The seeds are more than just a calorie source; they are packed with essential minerals like magnesium and zinc, healthy fats, and fiber. Their nutritional profile supports heart health, improves sleep, and boosts the immune system, making them a truly beneficial food. While the exact calorie count can vary slightly with preparation, they remain a fantastic and convenient option for adding valuable nutrients to your diet. For more detailed nutritional facts, resources like Verywell Fit provide comprehensive information on pumpkin seed nutrition.
