Pumpkin seeds are edible kernels of the pumpkin.
Health benefits:
- They are packed with fiber, vitamins, minerals, and antioxidants.
- Pumpkin seeds carry good-quality protein.
- Excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates.
Uses:
- The seeds are used in salads, and as a snack when roasted.
- Also are frequently added to rice, and vegetable dishes.
Nutritional information per 100gr of Pinenut kernels
- Energy: 559 kcl
- Protein: 30 gr
- Total fat: 49g
- Saturated fat: 8.66 g
- Monounsaturated fat: 16.24 g
- Polyunsaturated fat: 20.98 g
- Carbohydrates: 10.71 g
- Fiber: 6.0 g
- Calcium: 46mg
- Iron: 8.82mg
- Selenium : 9.4 mcg
- Phosporus: 1233 mg
- Magnesium: 592mg
- Potassium: 809mg
- Vitamin A: 16IU
- Vitamin C: 1.9 mg
- Vitamin E: 2.18 mg
- Vitamin K: 7.3 mcg