If there’s any food that can break the myth that plant sources don’t provide enough protein, it is definitely pumpkin seeds! They are also a great testament to the saying, “Good things come in small packages.” A small amount of pumpkin seeds eaten every day can enrich your body with magnesium, potassium, calcium, and zinc. Pumpkin seed powder is made by roasting pumpkin seeds, which increases its antioxidants due to heat exposure. It’s also touted to be one of the best plant protein alternatives for those who avoid animal or dairy-based proteins.
Did You Know?
Protein is one of the most important macronutrients for weight loss. It not only supports muscle mass building but also keeps you fuller for longer resulting in lesser calorie intake. However, not everyone may experience the same kind of weight loss with protein intake, with one of the most significant reasons being genetic makeup. Some genes interact with protein to influence its effect on the body.
At Xcode Life, you can upload your existing DNA raw data from ancestry genetic tests to understand how your body interacts with nutrients so that you can modify your diet to achieve your nutritional goals. Learn more.
What Is Pumpkin Seed Powder?
As the name suggests, pumpkin seed powder is obtained by grinding raw or roasted pumpkin seeds.
It has been found that pumpkin seed powder prepared from roasted pumpkin seeds has greater health benefits as roasting them increases the antioxidant content.
Roasting pumpkin seeds also improves their flavor and taste.
However, roasted pumpkin seeds may result in the loss of micronutrients.
Regardless of how you consume pumpkin seed powder, it is an excellent source of plant protein for vegetarians and vegans.
Is Pumpkin Protein Powder And Pumpkin Seed Powder The Same?
Pumpkin seed powder is prepared from 100% pure roasted or raw ground pumpkin seeds.
Pumpkin protein powder, on the contrary, contains pumpkin seed powder along with other plant proteins obtained from flaxseeds or quinoa. Therefore it is pumpkin flavored but does not contain 100% of pumpkin powder.
Always check the ingredient list to know if you are consuming pure pumpkin powder.
Sometimes, pumpkin protein powders contain whey or casein as the main protein source with pumpkin flavor.
Pumpkin seed powder and pumpkin seed protein are often the same product, provided the ingredient in both of them is pumpkin seeds.
How Much Protein Can You Get From Pumpkin Seed Powder?
One ounce of 28 g of pumpkin seed powder can give you 18 g of protein. Other nutrients you get from it are:
| Nutrient | Value |
| Calories | 80 |
| Carbohydrates | 1 g |
| Fat | 0 g |
| Sugar | 0 g |
| Calcium | 33 mg |
| Iron | 6 mg |
| Potassium | 462 mg |
| Zinc | 7 mg |
| Magnesium | 319 mg |
Other Nutritional Information
It also contains antioxidants like flavonoids and phenolic acid, and small amounts of vitamin E and carotenoids.
Benefits Of Pumpkin Seed Protein
There is ongoing research about the benefits of pumpkin seed protein.
Some of these include:
- May help fight cancer
Researchers have found that pumpkin seed extract has anti-cancer effects on several cancers, including prostate, breast, lung, liver, and colon.
This is attributed to the antioxidant properties of various phytochemicals present in it.
- Good for the bladder and the prostate gland
Pumpkin seeds contain oils that have been found to improve urinary symptoms.
Some studies show that pumpkin seed extract improves prostate health.
However, more studies are required to prove this conclusively.
- May prevent depression
Many studies have stated that eating pumpkin seeds may help prevent depression. This is attributed to the amino acid tryptophan present in them.
Tryptophan is the precursor of serotonin.
Serotonin is the ‘feel good hormone’ and may have anti-depressant effects.
- May improve blood sugar levels
Several animal studies have found that pumpkin seed powder and extract have improved blood sugar levels.
This has been attributed to the protein, fiber, and fat content in the pumpkin powder.
Is Pumpkin Seed Or Pea Protein Better?
Pea protein and pumpkin seed protein are both protein-rich.
The question of ‘which is better’ depends upon your needs.
Pea protein is rich in proteins, whereas pumpkin seed powder is rich in fiber.
Pumpkin seed protein is also rich in iron.
Pea protein and pumpkin seed powder have similar amino acid profiles, helping build muscle mass.
Consumption Guide
Pumpkin seed powder is versatile and can be used in multiple ways.
Are Pumpkin Seeds Healthy To Eat Everyday?
The American Heart Association (AHA) recommends you consume a quarter cup of pumpkin seeds (30 g) daily as part of a healthy diet.
This comprises protein, healthy fats, fiber, zinc, selenium, and magnesium.
How Much Pumpkin Seeds Should I Eat Daily?
While you can eat up to 30 g of pumpkin seeds daily as part of a healthy diet, it is always best to consult your dietician to determine the right quantity for you.
Is Pumpkin Seed Protein A Complete Protein?
Pumpkin seed protein contains all nine essential amino acids, similar to pea protein.
However, it is low in threonine and lysine, making it an incomplete protein.
Does Pumpkin Seed Powder Protein Have Any Side Effects?
Side effects due to pumpkin and pumpkin seed powder are rare.
However, some side effects may include:
- Stomach discomfort
- Diarrhea
- Nausea
- Itching
- Rash
A Few Ways To Incorporate Pumpkin Seed Powder To Your Diet
Pumpkin seed powder can be added to a variety of recipes.
Here are a few ways to do so:
- Banana shake with pumpkin powder
- Pumpkin smoothie
- Spicy pumpkin dip
- Pumpkin hummus
- Protein powder containing pumpkin seeds
- Add it to oatmeal
- Pumpkin seed tea
Summary
- Pumpkin seed powder is prepared by grinding fresh or raw pumpkin seeds.
- Roasting pumpkin seeds enhances flavor and taste.
- Pumpkin protein powder contains pumpkin seed powder along with other plant proteins obtained from flaxseeds or quinoa.
- Pumpkin seed powder contains proteins, calcium, iron, potassium, zinc, and magnesium.
- Several small studies have shown that pumpkin seed powder has anti-cancer and anti-diabetic properties and may prevent depression.
- Pumpkin seed powder is fiber-rich, whereas pea protein contains more proteins. Both have similar amino acid profiles.
- The American Heart Association (AHA) recommends you consume a quarter cup of pumpkin seeds (30 g) daily as part of a healthy diet.
References
- https://www.healthline.com/nutrition/pumpkin-powder
- https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds
- https://www.medicinenet.com/how_much_pumpkin_seeds_should_i_eat_per_day/article.htm
- https://www.frontiersin.org/articles/10.3389/fnut.2021.647354/full
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7988230/
- https://www.sciencedirect.com/science/article/abs/pii/S0304383502004974?via%3Dihub
- https://www.sciencedirect.com/science/article/pii/S2468227620303136
