Pumpkin Seeds 100g

Premium Raw Pumpkin Seeds (Pepitas) – 100gOur raw pumpkin seeds, also known as pepitas in international cuisine and kaddu ke beej in Hindi, are one of the most nutrient-dense seeds you can add to your diet. Each 100g pack contains pure, hulled, unsalted green pumpkin seeds with no oil or additives. Just clean, fresh, ready-to-eat nutrition.

Pumpkin seeds have been part of human diets for over 7,000 years — archaeological evidence shows them eaten by ancient Mesoamerican civilizations. Today they're celebrated globally as a "superfood" with one of the most impressive mineral profiles in the seed world.

Nutritional Profile (per 100g)

Calories

559

Protein

30g (one of the highest plant protein sources by weight)

Healthy fats

49g (mostly polyunsaturated, including omega-3)

Magnesium

592 mg (148% RDA — highest in the food kingdom)

Zinc

7.6 mg (52% RDA)

Iron

8.8 mg (49% RDA)

Manganese

4.5 mg

Phosphorus

1233 mgCopper, potassium, vitamin K, B vitamins

Top Health Benefits

Heart health – Magnesium regulates blood pressure and heart rhythm. Studies link regular pumpkin seed consumption with reduced risk of heart disease.

Better sleep – High in tryptophan (precursor to serotonin and melatonin). Eating a small handful before bed can improve sleep quality.

Prostate & urinary health – Zinc and phytosterols specifically support male prostate function and reduce BPH symptoms.

Blood sugar regulation – Magnesium plays a key role in insulin sensitivity. Helpful for those managing or preventing type 2 diabetes.

Bone strength – Magnesium, phosphorus, and zinc all support bone density.

Immunity boost – Zinc is essential for immune cell function. A single serving provides over half your daily zinc need.

Hair & skin – Zinc, fatty acids, and antioxidants combat hair fall and support skin elasticity.

Mood support – Magnesium deficiency is linked to anxiety and depression; pumpkin seeds are one of the best natural sources.

Anti-parasitic properties – Traditional remedy for intestinal parasites; cucurbitin compound has documented anti-parasitic activity.

Best Ways to Use Pumpkin Seeds1. As a Snack (Raw or Roasted)

Eat raw straight from the bag — clean, naturally sweet, satisfyingly crunchy. Or dry-roast in a pan for 3–4 minutes with a pinch of salt for a salty snack alternative to chips.2. Salads

Sprinkle 1 tablespoon over any salad for protein, crunch, and minerals. Pairs especially well with goat cheese, roasted vegetables, and quinoa salads.3. Granola & Muesli

Mix into homemade granola, overnight oats, or muesli. Toast briefly with honey and cinnamon for extra flavor.4. Smoothies

Blend 2 tablespoons into morning smoothies for added protein and magnesium. Particularly good in chocolate or banana-based blends.5. Baking

Add to breads, cookies, muffins, and energy bars. Top loaves before baking for a beautiful presentation.6. Trail MixCombine with almonds, walnuts, raisins, dark chocolate chips, and a sprinkle of sea salt for a homemade trail mix.7. Pesto & Sauces

Substitute pumpkin seeds for pine nuts in pesto. Cheaper, more nutritious, and adds a slightly sweeter, nuttier flavor.8. Pumpkin Seed Butter

Process roasted pumpkin seeds with a teaspoon of oil until smooth. A nut-free spread perfect for those with allergies.9. As a Soup Topper

Sprinkle over butternut squash soup, pumpkin soup, lentil soup, or sweet potato soup for crunch and richness.10. Garnish for Indian Dishes

Add toasted pumpkin seeds to pulao, biryani, or dal for an unconventional but delicious crunch.

How Much to Eat DailyA handful (about 1 ounce / 28g / 2 tablespoons) is the ideal daily serving. This provides:~160 calories9g protein168 mg magnesium (40% RDA)2.2 mg zinc (15% RDA)

For specific health goals (sleep, prostate support), you can eat up to ¼ cup daily. They're high in calories, so moderation matters.

Storage

Store in an airtight container in a cool, dark place. Pumpkin seeds have high oil content and can go rancid if exposed to heat, light, or air. For longest freshness, refrigerate after opening — they'll keep 6+ months. Frozen, they last over a year.FAQs

Q: Raw or roasted — which is healthier?

Both are nutritious. Raw seeds preserve more heat-sensitive nutrients. Light roasting (under 160°C / 320°F) improves digestibility and flavor without major nutrient loss. Heavy roasting at high temperatures destroys some antioxidants.Q: Are pumpkin seeds safe during pregnancy?

Yes — and highly recommended. Their iron, magnesium, and zinc content addresses common pregnancy deficiencies. Stick to a handful per day.Q: Can children eat pumpkin seeds?

Yes, but for kids under 4, grind them to prevent choking. Older children can eat whole seeds as a snack.Q: Are these the same as the white seeds from carving pumpkins?

Pepitas are the green inner kernel without the white shell. The white-shelled seeds from carved pumpkins are edible but tougher; pepitas are pre-hulled and ready to eat.Q: Are they keto-friendly?

Yes — only about 4g net carbs per ounce, making them an i…