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Spiced Pumpkin Seeds
Seeds
Nutri-ScoreA

Spiced Pumpkin Seeds

Cucurbita pepo

Clinical Encyclopedia

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

Spiced Pumpkin Seeds provides 574 kcal, 30.2g of protein, 13.7g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Spiced pumpkin seeds are a nutritious snack rich in protein, healthy fats, and essential minerals. They are often seasoned with spices for added flavor and health benefits.

Also known as:
PepitasPumpkin Seeds
Scientific NameCucurbita pepo
Region of OriginMexico
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories574 kcal
Water
5%
Fiber6g
Total93.0g
Protein
30.2g(32%)
Fats
49.1g(53%)
Carbohydrates
13.7g(15%)

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 E0.6 mg (4%)
Vitamin K7 mcg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium592 mg (148%)
Zinc7.81 mg (71%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in magnesium, spiced pumpkin seeds support muscle function and energy production.
✓High in antioxidants, they help combat oxidative stress and inflammation.
✓Their high zinc content promotes immune health and skin integrity.
✓The fiber content aids in digestion and helps maintain a healthy weight.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Those with nut allergies should consult a healthcare provider before consuming.

How to Prepare & Consume

Best enjoyed roasted and spiced; can be added to salads, granola, or eaten 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 an airtight container in a cool, dark place or refrigerate for extended freshness.

Myths vs Realities

MythPumpkin seeds are only for Halloween.
RealityPumpkin seeds can be enjoyed year-round and are highly nutritious.
MythAll pumpkin seeds are the same.
RealitySpiced pumpkin seeds offer additional flavor and health benefits compared to plain seeds.
MythEating pumpkin seeds will make you gain weight.
RealityIn moderation, they can be part of a healthy diet and may aid in weight management.

Healthy Recipes

Spiced Pumpkin Seed Energy Bites

These no-bake energy bites combine spiced pumpkin seeds with oats and nut butter for a healthy snack packed with protein and fiber.

Ingredients
  • 1 cup spiced pumpkin seeds
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a large bowl, mix the spiced pumpkin seeds, rolled oats, almond butter, honey, and vanilla extract until well combined.
  2. 2. Roll the mixture into small balls, about 1 inch in diameter.
  3. 3. Place the energy bites on a baking sheet and refrigerate for at least 30 minutes before serving.

Spiced Pumpkin Seed Salad Topping

Add a crunch to your salads with this simple spiced pumpkin seed topping that enhances flavor and nutrition.

Ingredients
  • 1/2 cup spiced pumpkin seeds
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Toss the spiced pumpkin seeds with olive oil, garlic powder, paprika, and salt.
  3. 3. Spread the mixture on a baking sheet and roast for 10-15 minutes, stirring occasionally, until golden brown.

Spiced Pumpkin Seed Granola

This homemade granola features spiced pumpkin seeds for a nutritious breakfast or snack that’s both crunchy and satisfying.

Ingredients
  • 2 cups rolled oats
  • 1 cup spiced pumpkin seeds
  • 1/2 cup honey
  • 1/4 cup coconut oil
  • 1 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 300°F (150°C).
  2. 2. In a large bowl, mix the rolled oats, spiced pumpkin seeds, honey, melted coconut oil, and cinnamon.
  3. 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through, until golden.

Spiced Pumpkin Seed Hummus

This creamy hummus incorporates spiced pumpkin seeds for a unique twist on a classic dip, perfect for veggies or pita chips.

Ingredients
  • 1 can chickpeas, drained
  • 1/2 cup spiced pumpkin seeds
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • Juice of 1 lemon
Instructions
  1. 1. In a food processor, combine the chickpeas, spiced pumpkin seeds, tahini, olive oil, and lemon juice.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or pita chips.

Spiced Pumpkin Seed Crusted Chicken

This baked chicken dish features a crunchy spiced pumpkin seed crust, offering a delicious and healthy alternative to fried chicken.

Ingredients
  • 4 chicken breasts
  • 1 cup spiced pumpkin seeds
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg, beaten
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a food processor, pulse the spiced pumpkin seeds and breadcrumbs until finely crushed.
  3. 3. Dip each chicken breast in the beaten egg, then coat with the pumpkin seed mixture, and place on a baking sheet. Bake for 25-30 minutes until cooked through.

Spiced Pumpkin Seed Smoothie Bowl

Start your day with this vibrant smoothie bowl topped with spiced pumpkin seeds, providing a nutritious boost and delightful crunch.

Ingredients
  • 1 banana, frozen
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup spiced pumpkin seeds
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a blender, combine the frozen banana, spinach, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with spiced pumpkin seeds and chia seeds.
  3. 3. Enjoy immediately with a spoon.

Spiced Pumpkin Seed Stuffed Peppers

These colorful stuffed peppers are filled with a savory mix of quinoa, veggies, and spiced pumpkin seeds for a wholesome meal.

Ingredients
  • 4 bell peppers, halved
  • 1 cup cooked quinoa
  • 1 cup black beans, drained
  • 1/2 cup spiced pumpkin seeds
  • 1 teaspoon cumin
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked quinoa, black beans, spiced pumpkin seeds, and cumin.
  3. 3. Stuff each bell pepper half with the mixture and place in a baking dish. Bake for 25-30 minutes until the peppers are tender.

Spiced Pumpkin Seed Oatmeal

This hearty oatmeal is topped with spiced pumpkin seeds for a nutritious breakfast that keeps you full and energized.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/4 cup spiced pumpkin seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil, then add rolled oats.
  2. 2. Reduce heat and simmer for about 5 minutes until creamy.
  3. 3. Top with spiced pumpkin seeds, maple syrup, and cinnamon before serving.

Spiced Pumpkin Seed Trail Mix

This easy-to-make trail mix combines spiced pumpkin seeds with nuts and dried fruits for a perfect on-the-go snack.

Ingredients
  • 1 cup spiced pumpkin seeds
  • 1/2 cup almonds
  • 1/2 cup dried cranberries
  • 1/2 cup dark chocolate chips
  • 1/2 cup sunflower seeds
Instructions
  1. 1. In a large bowl, mix together the spiced pumpkin seeds, almonds, dried cranberries, dark chocolate chips, and sunflower seeds.
  2. 2. Store in an airtight container for a quick and healthy snack anytime.

Spiced Pumpkin Seed Veggie Burger

These hearty veggie burgers are packed with flavor and nutrition, featuring spiced pumpkin seeds as a key ingredient for added crunch.

Ingredients
  • 1 can black beans, drained
  • 1 cup cooked brown rice
  • 1/2 cup spiced pumpkin seeds
  • 1/4 cup breadcrumbs
  • 1 teaspoon chili powder
Instructions
  1. 1. In a bowl, mash the black beans and mix in the cooked brown rice, spiced pumpkin seeds, breadcrumbs, and chili powder.
  2. 2. Form the mixture into patties and cook on a skillet over medium heat for about 5 minutes on each side until golden.
  3. 3. Serve on whole-grain buns with your favorite toppings.

Frequently Asked Questions (FAQ)

Are spiced pumpkin seeds healthy?

Yes, they are packed with nutrients, including protein, healthy fats, and minerals.

How should I store spiced pumpkin seeds?

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

Can I eat spiced pumpkin seeds every day?

Yes, in moderation, they can be a healthy part of your daily diet.

What are the health benefits of pumpkin seeds?

They are high in magnesium, zinc, and antioxidants, which support various bodily functions.

How can I incorporate spiced pumpkin seeds into my diet?

Add them to salads, yogurt, or eat them as a snack.

Are spiced pumpkin seeds good for weight loss?

Their high fiber and protein content can help you feel full, aiding in weight management.

Do spiced pumpkin seeds contain gluten?

No, they are naturally gluten-free.

Can I make my own spiced pumpkin seeds?

Absolutely! Toss raw pumpkin seeds with your favorite spices and roast them.

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Comparisons
Spiced Pumpkin Seeds vs Sweet Acorn Nut Spiced Pumpkin Seeds vs Acorn Nuts Spiced Pumpkin Seeds vs Creamy Unsalted Almond Butter
Nutrients
Protein in Spiced Pumpkin Seeds Calories in Spiced Pumpkin Seeds Vitamin-c in Spiced Pumpkin Seeds Magnesium in Spiced Pumpkin Seeds
Featured Guides
Health Benefits of Spiced Pumpkin Seeds Healthy Recipes with Spiced Pumpkin Seeds
Rankings
Seeds high in magnesium Seeds high in zinc Seeds low in carbohidratos Seeds low in índice glucémico