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Supplements & Nutraceuticals
Pumpkin Seed Raw Vs Roasted, Who Wins the Nutrition Battle? Know Our Verdict Here!
Are you confused about whether to opt for raw or roasted pumpkin seeds to gain maximum benefits? Pumpkin seeds, also known as pepitas seeds, are a popular snack found in many dishes. Whether you like them raw or roasted, these seeds are nutritious and beneficial. The decision between raw and roasted pumpkin seeds can majorly impact the nutritional value and flavour of the food.
Straight from the pumpkin, raw pumpkin seeds have a pleasing crunch and a natural, earthy flavour. They maintain the essential proteins and fatty acids necessary for a balanced diet. Conversely, pumpkin seeds roasted in an oven or on a stovetop acquire a savoury, occasionally somewhat nutty flavour that enhances their flavour profile. They get crispy through roasting, making them a popular option for snacks and cooking. It is crucial to keep in mind, though, that roasting may change the nutritional composition, possibly decreasing several heat-sensitive vitamins.
Both raw and roasted pumpkin seeds offer distinct experiences, catering to different tastes and dietary preferences. This blog will dive into a detailed comparison of pumpkin seeds raw vs roasted, covering their nutrition, health benefits, flavour, and cooking uses. Keep reading to find out!
Table Of Contents
1. Raw Pumpkin Seeds Vs. Roasted Pumpkin Seeds: Nutritional Value
2. Raw Pumpkin Seeds Vs. Roasted Pumpkin Seeds: Health Benefits & Differences
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References
Raw Pumpkin Seeds Vs. Roasted Pumpkin Seeds: Nutritional Value
Raw pumpkin seeds and roasted pumpkin seeds are rich in the following nutrients:
| Nutrient | Raw Pumpkin Seeds (100gm) | Roasted Pumpkin Seeds (100gm) |
| Energy | 559 kcal | 574 kcal |
| Protein | 30.23 g | 29.84 g |
| Total Fat | 49.05 g | 49.11 g |
| Carbohydrates | 10.71 g | 14.71 g |
| Dietary Fibre | 6.0 g | 6.5 g |
| Sugars | 1.4 g | 2.17 g |
| Calcium | 46 mg | 42 mg |
| Iron | 8.82 mg | 8.07 mg |
| Magnesium | 592 mg | 550 mg |
| Phosphorus | 1233 mg | 1174 mg |
| Potassium | 809 mg | 788 mg |
| Sodium | 7 mg | 18 mg |
| Zinc | 7.81 mg | 7.45 mg |
| Copper | 1.343 mg | 1.391 mg |
| Selenium | 9.4 µg | 5.6 µg |
| Vitamin C | 1.9 mg | 0.0 mg |
| Thiamine (Vitamin B1) | 0.273 mg | 0.232 mg |
| Riboflavin (Vitamin B2) | 0.153 mg | 0.151 mg |
| Niacin (Vitamin B3) | 4.987 mg | 4.379 mg |
| Pantothenic Acid (B5) | 0.75 mg | 0.684 mg |
| Vitamin B6 | 0.143 mg | 0.1 mg |
| Folate (B9) | 58 µg | 9 µg |
| Vitamin E | 2.18 mg | 35.10 mg |
| Vitamin K | 7.3 µg | 70.6 µg |
Raw Pumpkin Seeds Vs. Roasted Pumpkin Seeds: Health Benefits & Differences
After studying the rich, nutritional profile of raw vs roasted pumpkin seeds, let’s have a look at the health benefits and differences:
1. Impact On Health
Both roasted and raw pumpkin seeds have special health advantages. The complete nutritional profile of raw pumpkin seeds is retained, including increased concentrations of heart-healthy omega-3 and omega-6 fatty acids and other important fatty acids. Moreover, they hold onto more antioxidants like vitamin E, which are essential for protecting cells. Conversely, roasted pumpkin seeds are a great option for a snack because of their improved flavour and crunch. Other health benefits of these seeds are:
| Benefits | Raw Pumpkin Seeds | Roasted Pumpkin Seeds |
| Heart Health |
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| Immune Support |
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| Antioxidant Properties |
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| Bone Health |
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| Sleep Quality |
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| Digestive Health | The fibre in pumpkin seeds aids digestion and promotes regular bowels, helping prevent constipation and regulating bowel movements. |
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| Blood Sugar Regulation |
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Also Read: 7 Science-Backed Pumpkin Seeds Benefits For Female Fertility
2. Culinary Uses
Pumpkin seeds that have been roasted and eaten raw make a flexible garnish for many different types of food. They are a typical garnish for salads, soups, and grain bowls because of their crisp texture and nutty flavour, which enhances the dish's appearance and nutritional value. Savoury snacks can be seasoned with salt, pepper, paprika, or garlic powder. Here are some ways to incorporate them into your diet-
| Culinary Use | Raw Pumpkin Seeds | Roasted Pumpkin Seeds |
| Snacks | As a healthy trail mix, consume it as-is or mixed with nuts and dried fruits. | Often seasoned with salt, these snacks can be enjoyed on their own or mixed with spices or sweeteners for variety in taste. |
| Baking | For added nutrition, add to breads, muffins, and granola bars for a slight crunch. | For a crunchy texture and enhanced flavour incorporated into baked goods. |
| Salads | Sprinkle on top of salads for added texture and nutritional boost. | A satisfying crunch and rich flavour are added as a topping for salads. |
| Cooking | For nutritional enhancement, blend into sauces, smoothies and pesto. | For dishes like casseroles, stir-fries, or grain bowls, used as a crunchy topping. |
| Garnishing | For a decorative and nutritious touch, use it for oatmeal, soups, or yoghurt. | From soups to desserts, it adds a visual appeal and texture to various dishes. |
3. Shelf Life And Storage
You can store them both in a dry, cool place or refrigerate them. Store in an airtight container in a cool, dry place. It should last up to 3 months if stored generally and 6 months in the refrigerator. It can be kept in the pantry for up to 6 months and in the fridge for up to 12 months.
4. Texture And Taste
Raw pumpkin seeds are slightly nutty and mild in taste, generally chewy and soft. It is preferably eaten unsalted and unseasoned. Meanwhile, roasted pumpkin seeds can be savoury or sweet, enhancing a nutty flavour with a crisp crunch. It is often seasoned with salt, spices, or sweeteners.
Dietitian’s Recommendation
Pumpkin seeds are versatile and can be used to create delicious recipes. If you have tried pumpkin seeds and liked them, you will be happy to know they can also be eaten raw. It is entirely safe to consume pumpkin seeds raw or roasted. The healthy fats in pumpkin seeds help your body perform essential functions such as controlling cholesterol and blood pressure.
Also, it is recommended that you consume around 25 to 30 grams of fibre per day, and pumpkin seeds are a good source of fibre, so eating two spoons of pumpkin seeds per day can help you get fibre into your diet!
Dt. Akshata Gandevikar
The Final Say
In summary, choosing pumpkin seed raw vs roasted depends on personal preferences and specific needs. Both are beneficial and nutritious, making them valuable to any diet. So, try both types to find the taste and texture you like and enjoy the health benefits they bring!