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Pumpkin Seed Butter Nutrition

By Jinan Banna

With a healthy dose of unsaturated fat, protein, and minerals, pumpkin seed butter packs a nutritional punch. With a similar fat and protein content to peanut butter, pumpkin seed butter is a great choice to keep you feeling satisfied. Given the high nutritional value of this food, it could easily occupy a place in a healthy diet.

Calories

Two tablespoons of pumpkin seed butter contains 162 calories, making it a good caloric choice in comparison with peanut butter, which generally contains anywhere from 190 to 210 calories for the same amount. Pumpkin seed butter, however, is still considered a high-calorie food due to its high fat content and should be enjoyed in moderation.

Fat

Similar to peanut butter, pumpkin seed butter contains a large amount of unsaturated fat, with 2 tablespoons providing 11 g unsaturated fat. As both polyunsaturated and monounsaturated fats have beneficial effects on blood cholesterol, this is considered "good" fat. Pumpkin seed butter does, however, contain 2.6 g saturated fat as well, which is considered "bad" fat and should be limited in the diet.

Protein

Pumpkin seed butter contains a considerable amount of protein, with 2 tablespoons providing 6 g. This is again similar to peanut butter, which provides approximately 8 g for the same amount. Protein is particularly important in the diets of those watching their weight, as it delays gastric emptying and provides a feeling of satisfaction. It is a good idea to include protein in any between-meal snacks to keep hunger from striking soon after eating.

Minerals

Pumpkin seed butter is a source of several important minerals, with 2 tablespoons providing 12 percent of the daily value for calcium and 4 percent of the daily value for iron. However, oxalates, which are compounds that interfere with the absorption of calcium, have been identified in many nuts and seeds, calling into question the degree of absorption in the body from these types of foods. Numerous plant foods containing calcium also contain oxalates, hindering the use of the mineral in the body.

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