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Sauteed pumpkin seeds with coconut milk Calories
Rich in healthy fats and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed pumpkin seeds with coconut milk (30 g) has 178 calories. That works out to 592 calories per 100 g. It contains 4.3 g of carbs, 7.4 g of protein, 15.2 g of fat and 2 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed pumpkin seeds with coconut milk Nutrition Facts
Selected: 1 serving (medium) · 30 g
178
KCAL / 30G
Carbs
4.3g
· 2% DV
Protein
7.4g
· 15% DV
Fat
15.2g
· 19% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 16% · Fat 75%
Sauteed pumpkin seeds with coconut milk nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 7.4 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Sauteed pumpkin seeds with coconut milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 178 kcal |
| 1 tablespoon (whole) | 10 g | 59 kcal |
| 2 tablespoon (whole) | 20 g | 118 kcal |
| 1 ounce (whole) | 28 g | 166 kcal |
| 1 serving (small) | 30 g | 178 kcal |
| 1 serving (medium) | 50 g | 296 kcal |
| 1 cup (whole) | 64 g | 379 kcal |
| 1 serving (large) | 75 g | 444 kcal |
| 100 g | 100 g | 592 kcal |
Calculated from 592 calories per 100 g.
Frequently Asked Questions About Sauteed pumpkin seeds with coconut milk
What is sauteed pumpkin seeds with coconut milk?
Sauteed pumpkin seeds with coconut milk is a savory dish made by cooking pumpkin seed kernels with coconut milk, often with spices. The coconut milk gives the seeds a creamy coating and a mild coconut flavor; recipes vary in seasoning and thickness.
How do you make sauteed pumpkin seeds with coconut milk?
Toast the pumpkin seeds briefly in a pan, add coconut milk, then cook gently while stirring until it coats the seeds. Keep the heat low so the milk reduces gradually instead of sticking or scorching on the bottom of the pan.
Should you use canned coconut milk for sauteed pumpkin seeds with coconut milk?
Yes, canned coconut milk works well for sauteed pumpkin seeds with coconut milk. Stir the thick cream and liquid together before adding it, and choose an unsweetened variety so the dish stays savory and the spices remain noticeable.
Why is sauteed pumpkin seeds with coconut milk watery?
Sauteed pumpkin seeds with coconut milk can stay watery if the coconut milk has not reduced enough. Simmer it gently for longer, stirring regularly, until it coats the seeds; avoid turning up the heat, which can scorch the milk before it thickens.
What spices go well in sauteed pumpkin seeds with coconut milk?
Cumin, black pepper, chili, garlic, and curry spices all work well in sauteed pumpkin seeds with coconut milk. Briefly warming spices in the pan before adding the coconut milk can bring out their aroma without making the finished dish taste raw.
What can you serve with sauteed pumpkin seeds with coconut milk?
Serve sauteed pumpkin seeds with coconut milk alongside rice, vegetables, or a grain-based dish. A squeeze of lime or lemon and fresh herbs add brightness, balancing the rich, creamy coating without overpowering the pumpkin seed flavor.
Can you make sauteed pumpkin seeds with coconut milk ahead of time?
Yes, you can prepare sauteed pumpkin seeds with coconut milk ahead and refrigerate it in a covered container once cool. Reheat it gently in a pan, stirring; if the mixture has thickened, loosen it with a little water.
Can you freeze sauteed pumpkin seeds with coconut milk?
Yes, but freezing may change the texture because coconut milk can separate after thawing. Thaw it in the refrigerator and reheat slowly while stirring; adding a splash of liquid can help bring the sauce together again.
Can you use raw pumpkin seeds in sauteed pumpkin seeds with coconut milk?
Yes, raw pumpkin seeds work well in sauteed pumpkin seeds with coconut milk. Toast them briefly before adding the milk to deepen their flavor; if the seeds are already roasted, warm them only briefly so they do not burn.
Is sauteed pumpkin seeds with coconut milk sweet or savory?
Sauteed pumpkin seeds with coconut milk is usually savory, since unsweetened coconut milk tastes creamy rather than sugary. Add spices and salt for a savory version; sweetener can be used, but it creates a different style of dish.
Sauteed pumpkin seeds with coconut milk Vitamins & Minerals
Vitamins
B3
1.38mg · 9% DV
Folate
18.6µg · 5% DV
B1
0.05mg · 4% DV
Vitamin E
0.63mg · 4% DV
Minerals
Copper
0.4mg · 44% DV
Phosphorus
254mg · 36% DV
Magnesium
122mg · 29% DV
Manganese
0.63mg · 27% DV
Potassium ⭐
191mg · 6% DV
Sodium
5.4mg · 0% DV
Sauteed pumpkin seeds with coconut milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed pumpkin seeds with coconut milk
To burn the 178 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sauteed pumpkin seeds with coconut milk?
Sauteed pumpkin seeds with coconut milk combines shelled pumpkin seeds with coconut milk, cooked together until the seeds are coated and the mixture turns creamy. It is best understood as a simple adaptable preparation rather than a dish tied to one particular regional tradition. The coconut milk adds a mild sweetness and rich, tropical aroma, while the seeds bring a nutty flavour and a pleasantly firm, sometimes lightly crisp texture.
Serve it as a snack, spoon it over porridge or salad, or offer it as a side with a meal. It is rich in fats and magnesium, and quite energy-dense, so a modest portion works well. For a lighter version, use just enough unsweetened coconut milk to coat the seeds and skip extra oil.
How Nutritious Is Sauteed pumpkin seeds with coconut milk?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sauteed pumpkin seeds with coconut milk Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sauteed pumpkin seeds with coconut milk Contain Allergens?
No known major allergens
Which Diets Is Sauteed pumpkin seeds with coconut milk Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sauteed pumpkin seeds with coconut milk Fat Profile
SATURATED
3.84g
MONOUNSATURATED
5.07g
POLYUNSATURATED
6.24g
Omega 6:3 ratio 153:1
Above the ideal 4:1 (153:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.