📣 For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram
© IE Online Media Services Pvt Ltd
Tags:
Journalism of Courage
Techie and author Krish Ashok recently decoded the fundamental science behind pumpkin seeds as a protein source, saying, “Abe yaar, pumpkin seeds are not a source of protein”. According to him, “although technically correct, the claim is misleading.”
Furthering explanining his reasoning, he compared pumpkin seeds, which have 32 grams of protein for every 100 grams consumed (around 550 calories comprising 120 calories from protein and a whooping 430 calories from fat) with lean beef which has 31 grams of protein for every 100 grams consumed (250 calories comprising 120 calories from protein, and rest from fat). “100 grams of beef is a palm-sized portion, which is easily consumable, while 100 grams of pumpkin seeds is three handfuls. You cannot eat that much in a single sitting,” he pointed out in an Instagram reel.
According to Krish Ashok, in terms of protein quality, the “PDCAAS of beef or any other meat is one, meaning that all of the protein is available, while that of pumpkin seeds is 0.6-0.7, and it is low in lysine,.”
He also explained the difference in terms of cost, with beef costing Rs 20 for 100 grams, while pumpkin seeds cost twice as much for the same quantity. “You might not eat beef for religious or environmental reasons, which is perfectly fine, but don’t delude yourself by thinking that 100 grams of pumpkin seeds is the same as 100 grams of beef when it comes to protein,” remarked Krish.
While pointing out that pumpkin seeds are an “amazing snack” filled with micronutrients and good fats, he stated that they are “not a meaningful source of protein”. “Soy chunks, tempeh, tofu, whey protein, paneer, and Greek yoghurt are meaningful sources of protein for vegetarians,” said Krish.
Are pumpkin seeds really not as rich in protein as believed to be?
The label might say 30 grams of protein per 100 grams of pumpkin seeds, so technically yes, but context matters. “You’re also consuming 550 calories with that amount, mostly from fat. And 100 grams is roughly three full handfuls, which is a lot to eat in one sitting. So while the protein number looks great on paper, it’s not the most efficient way to meet your protein needs,” concurred Dt. Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane.
How does the protein in pumpkin seeds compare with something like meat or dairy?
The difference is in quality and digestibility. Protein quality is measured by something called PDCAAS, and pumpkin seeds score 0.6 to 0.7, mainly because they are low in lysine, which is an essential amino acid. “In contrast, lean meats, eggs, and dairy score a perfect 1, meaning your body can fully use that protein. Even among vegetarian options, foods like soy, tempeh, paneer, Greek yogurt, and whey protein provide higher quality and better absorption,” said Shaikh.
Are pumpkin seeds a cost-effective protein source?
Not really. “In many local markets, 100 grams of pumpkin seeds can cost nearly twice as much as lean meat. And when you consider the actual usable protein you’re getting, it’s not the most budget-friendly choice, especially if you are consuming it just for protein,” said Shaikh.
So, how should pumpkin seeds fit into a balanced diet?
Shaikh said pumpkin seeds are great as a nutrient-dense snack. “They provide healthy fats, magnesium, zinc, and antioxidants. However, they shouldn’t be your main protein source. Use them to supplement your diet, not to replace higher-quality proteins,” said Shaikh.
If you’re a vegetarian, Shaikh said one should focus on soy chunks, tofu, dal-chawal, paneer, curd, and whey to meet your daily protein needs in a more practical, cost-effective, and efficient way.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
