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Sour Cream Onion Pumpkin Seeds Snack
Snacks
Nutri-ScoreA

Sour Cream Onion Pumpkin Seeds Snack

Cucurbita pepo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Sour Cream Onion Pumpkin Seeds Snack provides 150 kcal, 5g of protein, 12g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This snack combines the rich flavors of sour cream and onion with the nutritional benefits of pumpkin seeds, providing a crunchy and savory treat.

Also known as:
Pumpkin Seed SnackSour Cream Snack
Scientific NameCucurbita pepo
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
5%
Fiber3g
Total27.0g
Protein
5g(19%)
Fats
10g(37%)
Carbohydrates
12g(44%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C1.5 mg (2%)
Vitamin E0.5 mg (3%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)1 mg (6%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate15 µg (4%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin A: 5 µgVitamin D: 0 µgVitamin K: 1 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium20 mg (2%)
Iron1 mg (6%)
Magnesium30 mg (8%)
Phosphorus50 mg (4%)
Potassium200 mg (4%)
Zinc1 mg (9%)
Copper0.2 mg (10%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in healthy fats and protein, pumpkin seeds support heart health and may help reduce cholesterol levels.
✓Contains antioxidants and minerals that promote overall health and may enhance immune function.

Possible Risks & Side Effects

!High in calories; moderation is advised for those monitoring caloric intake.

How to Prepare & Consume

Best enjoyed as a crunchy topping on salads or soups, or as a standalone snack.

Smart Selection & Storage

How to Select

Choose seeds that are plump and have a uniform color. Avoid those that are shriveled or discolored.

How to Store

Store in a cool, dry place in an airtight container to maintain freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Snack food
•Topping for dishes
Bioactive Compounds
L-tryptophan

May help improve mood and sleep quality.

Magnesium

Supports muscle and nerve function.

How to Consume
RawRoastedAs a topping
Did you know?

"Pumpkin seeds have been consumed for thousands of years and are known for their health benefits."

Myths vs Realities

MythPumpkin seeds are only for Halloween.
RealityPumpkin seeds can be enjoyed year-round and are highly nutritious.
MythEating pumpkin seeds will make you gain weight.
RealityWhile calorie-dense, they can be part of a balanced diet when consumed in moderation.
MythPumpkin seeds are not a good source of protein.
RealityPumpkin seeds are a good plant-based protein source, providing essential amino acids.

Healthy Recipes

Sour Cream Onion Pumpkin Seed Dip

A creamy and savory dip perfect for veggies or whole grain crackers, combining the rich flavors of sour cream and onion with crunchy pumpkin seeds.

Ingredients
  • 1 cup sour cream
  • 1/2 cup finely chopped green onions
  • 1/2 cup roasted pumpkin seeds
  • 1 tsp garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a mixing bowl, combine the sour cream, chopped green onions, and garlic powder.
  2. 2. Stir in the roasted pumpkin seeds and season with salt and pepper.
  3. 3. Serve chilled with fresh vegetables or whole grain crackers.

Pumpkin Seed and Sour Cream Onion Spread

A delightful spread that pairs perfectly with whole grain bread or as a topping for baked potatoes, featuring the crunch of pumpkin seeds and the tang of sour cream.

Ingredients
  • 1 cup sour cream
  • 1/2 cup finely chopped onions
  • 1/2 cup roasted pumpkin seeds
  • 1 tbsp lemon juice
  • 1/2 tsp smoked paprika
Instructions
  1. 1. In a bowl, mix together sour cream, chopped onions, and lemon juice.
  2. 2. Fold in the roasted pumpkin seeds and smoked paprika.
  3. 3. Spread on whole grain bread or use as a topping for baked potatoes.

Sour Cream Onion Pumpkin Seed Salad

A refreshing salad that combines crisp greens with a creamy sour cream onion dressing and crunchy pumpkin seeds for added texture.

Ingredients
  • 4 cups mixed salad greens
  • 1/2 cup sour cream
  • 1/4 cup chopped onions
  • 1/3 cup roasted pumpkin seeds
  • 2 tbsp apple cider vinegar
Instructions
  1. 1. In a small bowl, whisk together sour cream, chopped onions, and apple cider vinegar.
  2. 2. In a large bowl, toss the salad greens with the dressing.
  3. 3. Top with roasted pumpkin seeds before serving.

Savory Pumpkin Seed and Sour Cream Onion Quinoa Bowl

A nutritious quinoa bowl topped with a creamy sour cream onion sauce and crunchy pumpkin seeds, perfect for a quick lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup sour cream
  • 1/2 cup chopped onions
  • 1/4 cup roasted pumpkin seeds
  • 1/2 tsp cumin
Instructions
  1. 1. In a bowl, mix the sour cream, chopped onions, and cumin.
  2. 2. Place cooked quinoa in a serving bowl and top with the sour cream mixture.
  3. 3. Sprinkle roasted pumpkin seeds on top and serve.

Sour Cream Onion Pumpkin Seed Stuffed Bell Peppers

Colorful bell peppers stuffed with a creamy mixture of sour cream, onions, and pumpkin seeds, baked to perfection for a healthy meal.

Ingredients
  • 4 bell peppers
  • 1 cup sour cream
  • 1/2 cup chopped onions
  • 1/2 cup roasted pumpkin seeds
  • 1 cup cooked brown rice
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix sour cream, chopped onions, roasted pumpkin seeds, and cooked brown rice.
  3. 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes.

Pumpkin Seed and Sour Cream Onion Flatbread

A healthy flatbread topped with a creamy sour cream onion mixture and sprinkled with crunchy pumpkin seeds, perfect for sharing.

Ingredients
  • 1 cup whole wheat flour
  • 1/2 cup sour cream
  • 1/4 cup chopped onions
  • 1/3 cup roasted pumpkin seeds
  • 1/2 tsp baking powder
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, combine flour and baking powder, then mix in sour cream until a dough forms.
  3. 3. Roll out the dough, place on a baking sheet, and top with chopped onions and pumpkin seeds before baking for 15-20 minutes.

Sour Cream Onion Pumpkin Seed Energy Bites

Nutritious energy bites made with oats, pumpkin seeds, and a hint of sour cream onion flavor, perfect for a quick snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup sour cream
  • 1/2 cup roasted pumpkin seeds
  • 1/4 cup honey
  • 1/4 cup chopped onions
Instructions
  1. 1. In a bowl, mix rolled oats, sour cream, honey, chopped onions, and pumpkin seeds until well combined.
  2. 2. Form the mixture into small balls and refrigerate for 30 minutes.
  3. 3. Enjoy as a healthy snack anytime.

Creamy Sour Cream Onion Pumpkin Seed Pasta

A quick and creamy pasta dish featuring a rich sour cream onion sauce and topped with crunchy pumpkin seeds for a delightful texture.

Ingredients
  • 8 oz whole grain pasta
  • 1 cup sour cream
  • 1/2 cup chopped onions
  • 1/3 cup roasted pumpkin seeds
  • 1/2 tsp black pepper
Instructions
  1. 1. Cook pasta according to package instructions and drain.
  2. 2. In a pan, sauté chopped onions until soft, then stir in sour cream and black pepper.
  3. 3. Toss the cooked pasta in the sauce and top with roasted pumpkin seeds before serving.

Sour Cream Onion Pumpkin Seed Breakfast Bowl

A hearty breakfast bowl featuring creamy sour cream onion sauce over a base of oatmeal, topped with crunchy pumpkin seeds for a nutritious start to your day.

Ingredients
  • 1 cup cooked oatmeal
  • 1/2 cup sour cream
  • 1/4 cup chopped onions
  • 1/3 cup roasted pumpkin seeds
  • 1 tbsp maple syrup
Instructions
  1. 1. In a bowl, mix sour cream, chopped onions, and maple syrup.
  2. 2. Place cooked oatmeal in a bowl and top with the sour cream mixture.
  3. 3. Sprinkle roasted pumpkin seeds on top and enjoy.

Sour Cream Onion Pumpkin Seed Veggie Wraps

Healthy veggie wraps filled with a creamy sour cream onion spread and crunchy pumpkin seeds, perfect for a light lunch or snack.

Ingredients
  • 4 whole grain tortillas
  • 1 cup sour cream
  • 1/2 cup chopped onions
  • 1/2 cup roasted pumpkin seeds
  • 1 cup mixed veggies (carrots, cucumbers, bell peppers)
Instructions
  1. 1. In a bowl, mix sour cream and chopped onions to create the spread.
  2. 2. Spread the mixture onto each tortilla and layer with mixed veggies and pumpkin seeds.
  3. 3. Roll the tortillas tightly, slice, and serve.

Frequently Asked Questions (FAQ)

What are the health benefits of pumpkin seeds?

Pumpkin seeds are rich in magnesium, zinc, and antioxidants, which can support heart health and immune function.

Can I eat pumpkin seeds if I have a nut allergy?

Yes, pumpkin seeds are seeds and are generally safe for those with nut allergies.

How should I store pumpkin seeds?

Store in an airtight container in a cool, dark place to maintain freshness.

Are pumpkin seeds high in calories?

Yes, pumpkin seeds are calorie-dense, so portion control is important.

Can pumpkin seeds help with sleep?

Yes, they contain L-tryptophan, which may promote better sleep.

Are there any side effects of eating pumpkin seeds?

In moderation, they are safe; excessive consumption may lead to digestive issues.

What is the best way to eat pumpkin seeds?

They can be eaten raw, roasted, or added to dishes for extra crunch.

Do pumpkin seeds contain gluten?

No, pumpkin seeds are gluten-free.

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Comparisons
Sour Cream Onion Pumpkin Seeds Snack vs Acai Bowl Sour Cream Onion Pumpkin Seeds Snack vs Air-Popped Apple Chips Sour Cream Onion Pumpkin Seeds Snack vs Air-Popped Banana Chips
Nutrients
Protein in Sour Cream Onion Pumpkin Seeds Snack Calories in Sour Cream Onion Pumpkin Seeds Snack Vitamin-c in Sour Cream Onion Pumpkin Seeds Snack Magnesium in Sour Cream Onion Pumpkin Seeds Snack
Featured Guides
Health Benefits of Sour Cream Onion Pumpkin Seeds Snack Healthy Recipes with Sour Cream Onion Pumpkin Seeds Snack
Rankings
Snacks high in fiber Snacks high in protein Snacks low in carbohidratos Snacks low in índice glucémico