Pumpkin seed nutrition, glycemic index, calories, and serving size
Pumpkin seed Glycemic index (GI)
Pumpkin seeds are incredibly rich in all macronutrients, including carbohydrates. However, these carbohydrates consist predominantly of dietary fiber. Pumpkin seeds are low in sugars.
An exact number has not yet been researched for the glycemic index of pumpkin seeds. However, we do have information about how pumpkin seeds affect blood glucose.
Pumpkin seed powder has been studied to help reduce the glycemic index of a high glycemic index food, due to its high fiber content (1).
Another study has come to a similar conclusion that acute consumption of pumpkin seeds reduces postprandial glycemia, when they are added to a meal rich in carbohydrates (2).
Some macromolecules found in pumpkin seeds, namely trigonelline, nicotinic acid and D-chiro inositol, have been researched to possess hypoglycemic qualities with the potential to assist in maintaining glycemic control (3).
In summary, though the exact glycemic index of pumpkin seeds is unknown, it is assumed to be low. Pumpkin seeds can be recommended to diabetic individuals for their hypoglycemic properties.
Important nutritional characteristics for Pumpkin seed
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Pumpkin seed nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Pumpkin seed
All nutrients for Pumpkin seed per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||44%||28%||18.55g||6.6 times more than Broccoli|
|Fats||30%||16%||19.4g||1.7 times less than Cheese|
|Carbs||18%||19%||53.75g||1.9 times more than Rice|
|Calories||22%||11%||446kcal||9.5 times more than Orange|
|Fiber||74%||8%||18.4g||7.7 times more than Orange|
|Calcium||6%||32%||55mg||2.3 times less than Milk|
|Iron||41%||18%||3.31mg||1.3 times more than Beef|
|Magnesium||62%||10%||262mg||1.9 times more than Almond|
|Phosphorus||13%||66%||92mg||2 times less than Chicken meat|
|Potassium||27%||7%||919mg||6.3 times more than Cucumber|
|Sodium||1%||82%||18mg||27.2 times less than White Bread|
|Zinc||94%||10%||10.3mg||1.6 times more than Beef|
|Copper||77%||18%||0.69mg||4.9 times more than Shiitake|
|Vitamin C||0%||50%||0.3mg||176.7 times less than Lemon|
|Vitamin B1||3%||80%||0.03mg||7.8 times less than Pea|
|Vitamin B2||4%||81%||0.05mg||2.5 times less than Avocado|
|Vitamin B3||2%||84%||0.29mg||33.5 times less than Turkey meat|
|Vitamin B5||1%||93%||0.06mg||20.2 times less than Sunflower seed|
|Vitamin B6||3%||85%||0.04mg||3.2 times less than Oat|
|Folate||2%||65%||9µg||6.8 times less than Brussels sprout|
|Tryptophan||0%||47%||0.33mg||1.1 times more than Chicken meat|
|Threonine||0%||69%||0.68mg||1.1 times less than Beef|
|Isoleucine||0%||60%||0.96mg||Equal to Salmon|
|Leucine||0%||64%||1.57mg||1.5 times less than Tuna|
|Lysine||0%||68%||1.39mg||3.1 times more than Tofu|
|Methionine||0%||68%||0.42mg||4.3 times more than Quinoa|
|Phenylalanine||0%||57%||0.92mg||1.4 times more than Egg|
|Valine||0%||46%||1.49mg||1.4 times less than Soybean|
|Histidine||0%||68%||0.52mg||1.5 times less than Turkey meat|
|Saturated Fat||18%||32%||3.67g||1.6 times less than Beef|
|Monounsaturated Fat||0%||26%||6.03g||1.6 times less than Avocado|
|Polyunsaturated fat||0%||13%||8.84g||5.3 times less than Walnut|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.