THE FRESH MARKET ORGANIC PUMPKIN KERNEL RAW achieves a FoodScore of 73 out of 100, placing it in the 'Good' category. This score reflects several positive nutritional attributes. The product receives significant bonuses for its high protein content, providing 26.7g per 100g, which contributes substantially to satiety. It also benefits from a healthy fat profile, despite some saturated fat, and is recognized for being minimally processed (NOVA class 2). The presence of 3.3g of fiber and 9mg of iron (50% DV) further enhances its score. The only ingredient, ORGANIC PUMPKIN SEEDS, is a whole food, which aligns with dietary guidelines for minimal processing. The product contains no added sugar or sodium, avoiding common penalties. While it does incur a penalty for its 8.33g of saturated fat per 100g, this is offset by its other nutritional strengths. Compared to a generic whole-food snack alternative, THE FRESH MARKET offering provides comparable or superior protein and micronutrient density, making it a solid choice.
What the nutrients in the fresh market organic pumpkin kernel raw actually do for you, grounded in established dietary science.
THE FRESH MARKET ORGANIC PUMPKIN KERNEL RAW is an excellent source of protein, with 26.7g per 100g. This makes it a valuable food for muscle repair and growth, as protein is essential for building and maintaining lean body mass. Incorporating protein-rich snacks like pumpkin seeds can help meet daily protein requirements, especially for individuals with active lifestyles or those looking to increase their protein intake.
This product provides a notable amount of iron, with 9mg per 100g, fulfilling 50% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and preventing iron-deficiency anemia. Regular consumption of iron-rich foods like THE FRESH MARKET pumpkin seeds can help support healthy blood function and energy levels, particularly for vegetarians or those with higher iron needs.
Pumpkin seeds are naturally rich in various fats, including monounsaturated and polyunsaturated fats, which are considered beneficial for heart health. While they do contain 8.33g of saturated fat per 100g, the overall fat profile contributes to satiety and the absorption of fat-soluble vitamins. The ORGANIC PUMPKIN SEEDS provide a natural source of these dietary fats.
Pumpkin seeds are a versatile snack often consumed directly from the bag or incorporated into various dishes. A typical serving size is 1/4 cup, which provides a good balance of nutrients and calories. They are commonly eaten as a mid-day snack or as a topping.
THE FRESH MARKET ORGANIC PUMPKIN KERNEL RAW consists solely of ORGANIC PUMPKIN SEEDS, which are generally well-tolerated. Individuals with a known allergy to pumpkin seeds or other seeds should avoid this product. While pumpkin seeds are nutritious, their high fat content means that portion control is important to manage calorie intake. There are no artificial additives, preservatives, or common allergens like milk, soy, wheat, or peanuts declared in the ingredient list, making it suitable for many dietary preferences. However, consumers with severe allergies should always check for potential cross-contamination warnings on the package, though none are listed here.