Styrian pumpkin seeds provide high-quality plant-based protein, fibre, unsaturated fatty acids, and a whole range of minerals – all in a small, everyday-friendly portion. If you follow a plant-forward diet or simply want to diversify your protein intake, they’re a valuable addition.
In this article, we’ll show you what’s really in pumpkin seeds, how much protein they provide, which nutrients they bring along – and how to easily work them into your diet.
Why Does Our Body Need Protein?
Protein is one of the most important building blocks of the human body. It’s needed for building and maintaining muscles, bones, skin, and hair, plays a key role in the formation of hormones and enzymes, and is involved in many processes related to the immune system and recovery.
The European Food Safety Authority (EFSA) recommends a daily protein intake of 0.83 g per kilogram of body weight for healthy adults.
Example calculation
- 60 kg body weight → about 50 g protein per day
- 70 kg body weight → about 58 g protein per day
- 80 kg body weight → about 66 g protein per day
Are Pumpkin Seeds a Good Source of Protein?
Yes. Pumpkin seeds are among the more protein-rich plant-based foods. Depending on variety and preparation, 100 g of pumpkin seeds contain around 30–35 g of protein. Even a small portion of about 30 g – roughly a small handful – provides around 9–10 g of protein.
On top of that, pumpkin seeds bring a wide range of essential amino acids. For people following a vegetarian or vegan diet, they’re an appealing way to meet protein needs in a varied way.
Valuable Nutrients and Calories in Pumpkin Seeds
Pumpkin seeds provide not only plant-based protein but also valuable minerals, fibre, and predominantly unsaturated fatty acids. They contain, among other things, magnesium, zinc, iron, phosphorus, potassium, manganese, and copper, making them a versatile ingredient for a balanced diet.
100 g of pumpkin seeds contain around 560–600 kcal. This relatively high energy content is mainly due to their fat content. A small handful (around 30 g) provides about 170–180 kcal.
How Many Pumpkin Seeds a Day Make Sense?
For everyday use, a small handful – around 30 g – is usually enough. This amount works wonderfully as a topping:
- porridge or muesli in the morning
- salads and bowls at lunchtime
- soups and bakes for dinner
- natural yogurt or curd cheese as a snack
- homemade baked goods and bread
This way, you can easily boost your daily protein intake while adding a nutty note to your meals.
Recipes with Pumpkin Seeds
Steirerkraft pumpkin seeds naturally provide protein and are easy to work into everyday meals – savoury or sweet. Whether as a topping, in a batter, or as an ingredient of their own, pumpkin seeds make every dish a little more special. Here’s a small selection of our favourite recipes from the collection:
Frozen Peach Bowl with Steirerkraft Pumpkin Seeds
This fruity, creamy bowl is finished with crunchy pumpkin seeds and makes for the perfect start to the day or a refreshing break in between.
Pumpkin Seed Purée for Porridge & More
Whether in porridge, on bread, or as a topping – this creamy pumpkin seed purée brings nutty flavour and valuable nutrients to your kitchen.
Chicken Liver in Pumpkin Seed and Sesame Crumb
Crispy-coated and aromatically seasoned: this recipe pairs tender chicken liver with the nutty note of pumpkin seeds for a special treat.
Pumpkin Seed Roll with Horseradish Spread
This hearty pumpkin seed roll with tangy horseradish spread is the perfect idea for breakfast, a snack, or a little something to tide you over.
You’ll find all our recipes in our recipe collection.
Pumpkin Seeds as a Protein-Rich Snack
If you’re looking for protein-rich snacks, pumpkin seeds are a practical everyday addition. Whether enjoyed plain as a snack, as a topping for yogurt and porridge, or in sweet and savoury recipes – Steirerkraft pumpkin seeds can be enjoyed in countless ways and bring plant-based protein into your diet.
- Pumpkin Seeds White Chocolate Cappuccino Selection – a sweet snack for in between
- Pumpkin Seeds Dark Chocolate Organic – for anyone who prefers a chocolatey treat
- Pumpkin Seeds Roasted and Salted Premium – a savoury nibble
