Pepitas: A Nutritional Powerhouse
Pepitas, also known as pumpkin seeds, are a nutritional powerhouse that holds a wealth of health benefits. These tiny seeds pack a punch of essential nutrients, making them a valuable addition to various diets.
Nutritional Profile
One cup of pepitas provides a substantial amount of nutrients, including:
- Calories: 677
- Protein: 35 grams
- Fat: 58 grams
- Carbohydrates: 17 grams
- Fiber: 7.7 grams
- Sugar: 1.5 grams
Health Benefits
Pepitas offer numerous health benefits due to their rich nutrient content:
- Heart Health: Pepitas are an excellent source of polyunsaturated and monounsaturated fats, which help lower cholesterol levels and reduce the risk of heart disease.
- Antioxidant Protection: They contain antioxidants like zinc, manganese, and vitamin E, which protect cells from oxidative damage and inflammation.
- Bone Health: Pepitas are rich in magnesium, phosphorus, and zinc, essential for maintaining strong and healthy bones.
- Blood Sugar Control: Pepitas have a low glycemic index, meaning they release sugar slowly into the bloodstream, helping to regulate blood sugar levels.
- Immune Support: Pepitas are a good source of zinc, which is crucial for a healthy immune system.
Culinary Uses
Pepitas can be enjoyed in various ways:
- Roasted: Roasting pepitas enhances their flavor and crunch. They can be roasted with salt, spices, or a drizzle of oil.
- In Salads: Pepitas add texture and nutrition to salads, offering a nutty flavor.
- As a Snack: Pepitas can be eaten on their own as a healthy and satisfying snack.
- In Baked Goods: Ground pepitas can be added to bread, muffins, and cookies for extra protein and flavor.
Incorporating pepitas into your diet is an easy way to reap their nutritional benefits. They can be enjoyed as a snack, added to salads, blended into smoothies, or used as a topping for yogurt, oatmeal, or soups.
How many calories are in Pepitas?
Each 1 cup of Pepitas contains 677 calories.
Pepitas Nutritional Information
| Nutrient | Amount per 1 cup (118g) |
|---|---|
| Calories | 677 Calories |
| Protein | 35g |
| Fat | 58g |
| Saturated Fat | 10g |
| Cholesterol | 0mg |
| Carbohydrates | 17g |
| Dietary Fiber | 7.7g |
| Sugar | 1.5g |
| Sodium | 0.021mg |
| Potassium | 0.9298mg |
| Calcium | 0.061mg |
| Iron | 0.0095mg |