Pumpkin Seeds (pepitas)

Pumpkin Seed Facts:

Nutrition Facts
Serving Size 1/2 Cup - Roasted - No Salt
Servings Per Container 1

Amount Per Serving
Calories 592 Calories from Fat 432
% Daily Value*
Total Fat 48g 74%
Saturated Fat 9g 45%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 21mg 1%
Total Carbohydrate 15g 5%
Dietary Fiber 5g 20%
Sugars 1g
Protein 38g

Vitamin A 9%
Vitamin C 4%
Calcium 5%
Iron 94%
Vitamin K 67%
Thiamin 16%
Riboflavin 22%
Niacin 10%
Vitamin B6 5%
Folate 16%
Pantothenic Acid 4%
Magnesium 154%
Phosphorus 133%
Potassium 26%
Zinc 56%
Copper 79%
Manganese 171%
Selenium 9%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

PQ (Protein Quality) x PDCAAS (Protein Digestibility Corrected Amino Acid Score) - 57



Additional Contents


Potential Health Benefits

  • powerful cardiovascular system health boost
  • powerful muscle relaxation & overall mood boost
  • enhanced immune system function
  • powerful bone & joint health boost
  • cholesterol lowering properties
  • anti-inflammatory properties
  • digestive system health boost
  • anti-microbial properties
  • anti-cancer properties
  • promote restful sleep
  • promote weight-loss
  • energy boost
  • antioxidant


Potential Athletic Benefits

  • Superior source of iron, phosphorus, zinc, and copper that are essential in energy production and hemoglobin count for a decrease in heart rate during exercise.
  • High source of fat, complex carbohydrates, and protein for sustained long-term energy demands.
  • Great source of arginine to enhance cardiovascular function and endurance threshold.
  • Greatly increase bone and joint health and integrity from excessive training regimens.

Glycemic Index Rank

10 out of 100

Low Glycemic less than 55

Food Sensitivity Rank

<1 to 1 ratio

Low for Fructose Sensitivity less than 1 (fructose to glucose ratio)

Pumpkin seeds or in this case, the inner seed without the outer shell called pepitas are superfoods in their own class. They carry potent nutrient profiles that top off essential macro and micro nutrients such as fat, complex carbohydrates, protein, vitamins, and minerals. Pumpkin seeds also contain large amounts of phytochemicals, iron, manganese, magnesium, and phosphorus, which all play vital roles in muscle, nervous, and skeletal system function. They can be eaten regularly (unless you react negatively to them), however, in moderation to fat, mineral, and iron intake.

Olive Oil and Sea Salt Roasted Pumpkin Seeds
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Pistachio, Pumpkin Seed, Banana Chip Runner’s Trail Mix
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Spinach Salad with Cranberries and Pumpkin Seeds
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is a crucial dietary mineral that is responsible for forming hemoglobin (oxygen carrying protein in red blood cells) and myoglobin (oxygen carrying protein in muscle cells). Iron deficiencies are very common among athletes and can be linked to fatigue, stress, and elevated heart rate.
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Sources include: USDA

***All-Body Fitness takes no responsibility for the accuracy of the information provided above. Please contact a medical doctor or a registered dietitian for nutrition advice.



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