Do pumpkin seeds have more protein than meat in a single serving? A nutritionist explains the truth

Indian Express

3 days ago

In the conversation on equivalence between plant and animal protein sources, the commonest comparison happens to be the one between pumpkin seeds and meat and poultry. That's because pumpkin seeds come closest to animal protein in terms of containing nine essential amino acids, although two of them are low. However, one cannot be a replacement for the other. What then do you need to do to achieve daily protein targets?
'The problem with existing nutrition conversations online today is that they are just half-truths and do not look at the totality. Pumpkin seeds are no doubt a good source of plant protein but they are not the standalone complete protein superfood that meat, fish and poultry are,' says Dr Seema Gulati, Head, Nutrition Research Group Center for Nutrition and Metabolic Research (C-NET).
Why 100 gm of pumpkin seeds and 100 gm of meat are not the same
A 100-gram serving of pumpkin seeds is nutrient-rich, offering a good source of calories, healthy fats, protein and fibre. They also provide various vitamins and minerals. This 100 gm serving gives between 30 gm and 32 gm of protein. The total calories are 550 calories, about 120 calories from the protein it contains and 430 calories from the fat. 'Pumpkin seeds are calorie-dense and have good fat, which is a mix of polyunsaturated and monounsaturated fats. But they are fat nevertheless and you cannot have too much of them,' says Dr Gulati. Pumpkin seeds also have some carbohydrates.
In comparison, 100 gm of meat or cooked chicken provides 31 gm of protein. But the total calorie count comes to 250 calories, 120 calories from protein. It contains negligible carbohydrates and is low fat. There is a lot of difference in the PDCAAS, or Protein Digestibility-Corrected Amino Acid Score. This method considers both the amino acid composition of a protein and how well it is digested and absorbed by the body. The score for meat is 0.92 and that of pumpkin seeds is 0.7.
'But the most important difference is in the portion size you eat for adequate amounts of protein. A 100 gm serving of any animal protein would not be more than a palmful and can be had in a single sitting. But 100 gm of pumpkin seeds cannot be had at one go because that would amount to three fistfuls. So no way can you say that 100 gm of pumpkin seeds can be had in a single meal as 100 gm of animal protein,' says Dr Gulati.
What happens when you have too many pumpkin seeds at one go?
Since they are rich in fibre, according to Dr Gulati, your digestive system may not be able to adjust to a sudden overload. 'Increase your intake gradually to avoid gas and bloating,' she says.
Besides, she warns, pumpkin seeds contain phytic acid, also known as phytate, which can bind to minerals like iron, zinc, calcium and magnesium, making them less available for the body to absorb. 'That's why you need to soak or sprout pumpkin seeds and reduce phytic acid content. That's why having only pumpkin seeds in a single meal as concentrated plant protein is not recommended,' says Dr Gulati.
Besides, not all pumpkin seeds provide the same benefits. 'If you buy processed or packaged pumpkin seeds, you're likely to get an extra dose of sodium and preservatives. And a packet of pumpkin seeds costs quite a bit,' she adds.
How to include pumpkin seeds with other plant proteins and ensure a better protein intake?
Dr Gulati recommends sprinkling pumpkin seeds over salads and using them with edamame beans, soyabean and peas. 'These plant-based proteins complement pumpkin seeds, helping to create a more complete profile for muscle building and overall health,' she says.