Our expert says:
The SA Food Tables list the nutrient value of pumpkin seeds. Per 100g pumpkin seeds are rich in energy (1949 kJ), plant protein (18.6g), fat (19.4g), which is mainly mono- and polyunsaturated fat, and dietary fibre (35.9g). Pumpkin seeds are also relatively rich in minerals esp potassium, magnesium and zinc.
Eating roasted pumpkin and similar seeds provides the body with dietary fibre for regularity and healthy mono- and polyunsaturated fat. Because of the relatively high energy content a typical portion of 30g would provide 585 kJ which represents 7% of the energy intake of an adult women or 9.2% if the woman is trying to lose weight. It is, therefore, a good idea to eat the roasted seeds in moderate portions.
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