Pumpkin seeds are delicious, nutritious and loved by many people. Furthermore, pumpkin seeds have health benefits, so many people apply them to their diet. So how many calories are in pumpkin seeds and how to eat pumpkin seeds to lose weight effectively. Join My Auris to learn in detail about the nutritional value of pumpkin seeds and share advice from experts.
How many calories do pumpkin seeds have?
To answer the question how many calories are in pumpkin seeds will depend the amount you consume. According to the diet that experts recommend for a normal person, it is about 30 grams of peeled zucchini seeds. The calorie content will contain about 158 kcal.
Therefore, we can control the calorie content of zucchini seeds in the table below:
1g zucchini seeds: Calorie content about 5.59 kcal;
30g zucchini seeds: Content about 158 kcal;
100g zucchini seeds: Content is about 559 kcal.
Above is the calorie content of peeled pumpkin seeds. However, the calorie content of unshelled zucchini seeds will be 446 kcal in 100g.
Nutritional value in 100g of pumpkin seeds
According to the National Nutrition of the United States Department of Agriculture (USDA), in 100g, a serving of unsalted pumpkin seeds will have nutritional content, such as:
1.4g carbohydrates (1.2g sugar and 6.5g fiber);
29.8g protein;
49g fat;
52mg calcium;
8.07g iron;
8.54g saturated fatty acids;
Pumpkin seeds also have important ingredients for health such as: Magnesium (Mg). copper, protein, selan, phytosterol, antioxidants,…
In addition to nutritional content, pumpkin seeds also contain many benefits for human health such as:
Supports improving sperm quality: Pumpkin seeds contain a lot of zinc which is also effective for the prostate. At the same time, it improves sperm quality and increases fertility in men;
Reduces blood pressure: Pumpkin seeds are rich in pantothenic acid – which helps lower blood pressure. At the same time, reduces chest contractions. In addition, pumpkin seeds also help reduce difficulty urinating at night.
Prevent gum recession: Pumpkin seeds contain phosphorus, carotenoids and vitamin E. These substances help prevent gum recession and are good for gums and alveolar bone.
Strengthen the immune system and prevent osteoporosis: In 28g of pumpkin seeds, there will be 2mg of zinc. This substance has the effect of strengthening the immune system and preventing the risk of osteoporosis.
Provides optimal vegetable fats: Pumpkin seeds contain omega-3. This is a good fat for heart health and helps maintain better health.
Does eating pumpkin seeds make you gain weight?
Does eating pumpkin seeds make you gain weight?
Does eating pumpkin seeds make you gain weight? Is weight gain a question that many people wonder about? According to research by nutritionists, eating pumpkin seeds will not make you gain weight if you have a reasonable diet.
As mentioned, a normal person’s diet is about 30 grams and provides the body with about 158 kcal of energy. If we consider the number of calories in each main meal, the average calorie energy is about 667 kcal. Therefore, 30 grams of peeled pumpkin seeds still have a lower calorie intake than the amount of calories needed at each meal.
Therefore, you need to adjust your diet accordingly to help you not worry about weight gain.
An important note, you should not eat too many zucchini seeds and exceed 30gr/day. If you eat too much, it will cause side effects such as allergies, bloating, and constipation. Sometimes it will cause diarrhea.
It can be seen that pumpkin seeds contain many nutrients that are very good for the body. Especially fats that support healthy metabolism and are rich sources of fiber. This will help you feel full for a long time and effectively support weight loss.
How to eat pumpkin seeds without worrying about gaining weight
After finding out how many calories are in pumpkin seeds, what is your daily diet? However, if you want to lose weight effectively, then don’t ignore the following ways that will help you lose weight extremely effectively such as:
Eat peeled and dried pumpkin seeds
This is a simple way for you to eat pumpkin seeds for the purpose of losing weight, you only need raw, unsalted teeth. With crunchy, peeled pumpkin seeds, you can eat them anytime. Because they not only help with weight loss, but they are also very good for the heart and prevent diabetes. At the same time, it helps you have a better and deeper sleep.
Eat pumpkin seeds with unsweetened yogurt
In addition, you can combine eating pumpkin seeds with unsweetened yogurt along with other nutritious nuts such as walnuts, almonds, macadamia nuts, etc. You should eat them in the morning or in the morning. Eating while hungry will help you lose weight very well.
Eat pumpkin seeds with salad
You can use pumpkin seeds in tuna or vegetable salad and mix well and enjoy. Thus, you will have a delicious and crunchy salad that is effective in losing weight.
You can combine pumpkin seeds with mixed salad
Make brown rice cakes with zucchini floss
This will be not only a healthy snack but also a dish that helps you lose weight effectively, especially for busy people. You can enjoy them when hungry or before a workout like gym, exercise, etc. you can eat a few bars to replenish your body’s energy.
Make Granola
Pumpkin seeds are an indispensable ingredient in granola to support weight loss. Basically, pumpkin seeds have a weight loss effect when combined with other nutritious nuts such as cashews, almonds, etc., all have great weight loss effects. That is also the reason why women love it and add it to their weight loss menu.
Some notes on eating pumpkin seeds to lose weight
Although, pumpkin seeds provide many nutrients that are very good for health, and also have the ability to support weight loss. However, when eating pumpkin seeds to lose weight you need to keep in mind the following:
Losing weight with pumpkin seeds will also depend on how you eat to lose weight effectively. You should just eatabout 30gr/day. And eat after main meals and after exercising.
According to recommendations from nutritionists to support the process of losing weight to get in shape, you should combine it with other foods such as: walnuts, yogurt,..
If you have a history of allergies, you should not eat pumpkin seeds. When choosing to buy pumpkin seeds, you should choose pumpkin seeds that are new and not moldy or damaged.
Through the article below, My Auris has shared useful information about common daily calorie intake such as how many calories in pumpkin seeds. Hopefully this article will help you take care of your health as well as understand the calorie content of a serving so you know how many total calories you consume per day. Thanks to that, it brings benefits to the body. Wishing you a healthy life every day!
