কুমড়ার বীজ
কুমড়ার বীজে প্রতি ১০০ গ্রামে ৫৫৯ ক্যালোরি থাকে এবং এটি তামায় সমৃদ্ধ। নাস্তা, বেকিং, সালাদ ও স্যুপে এটি দারুণ মানায়।
সম্পর্কে
কুমড়ার বীজ, যা পেপিটাস নামেও পরিচিত, ছোট, চ্যাপ্টা, সবুজ বীজ; এর স্বাদ সমৃদ্ধ ও বাদামের মতো, আর টেক্সচার মনোরমভাবে মচমচে। এগুলো সাধারণত ভেজে নাস্তা হিসেবে খাওয়া হয়, সালাদ ও স্যুপের ওপর ছিটিয়ে দেওয়া হয়, বা বেকিং ও গ্র্যানোলায় ব্যবহার করা হয়।
পুষ্টিগুণের তথ্য
প্রতি 100g
2000 kcal খাদ্যতালিকার ভিত্তিতে % দৈনিক মান
ক্যালোরি
559 kcal
28% DV
মোট ফ্যাট
49.0g
75% DV
ভিটামিন ডি8.7g
ভিটামিন কে16.2g
থিয়ামিন (বি১)20.9g
মোট কার্বোহাইড্রেট
10.7g
4% DV
ফোলেট (বি৯)6.0g
ভিটামিন বি১২1.4g
বায়োটিন (বি৭)3.3g
প্রোটিন
30.2g
60% DV
উদ্ভিজ্জ প্রোটিন30.2g
ভিটামিন ও খনিজ
ভিটামিন
| পুষ্টি উপাদান | পরিমাণ | DV% | অর্ধ-আয়ু |
|---|---|---|---|
| কোলিন | 63.0mg | 11% | |
| থিয়ামিন (বি১) | 0.3mg | 23% | |
| রাইবোফ্লাভিন (বি২) | 0.2mg | 12% | |
| নায়াসিন (বি৩) | 5.0mg | 31% | |
| প্যান্টোথেনিক অ্যাসিড (বি৫) | 0.8mg | 15% | |
| ভিটামিন বি৬ | 0.1mg | 8% | |
| ফোলেট (বি৯) | 58.0mcg | 14% | |
| ভিটামিন সি | 1.9mg | 2% | |
| ভিটামিন ই | 2.2mg | 15% | |
| ভিটামিন কে | 7.3mcg | 6% |
খনিজ
| পুষ্টি উপাদান | পরিমাণ | DV% | অর্ধ-আয়ু |
|---|---|---|---|
| ক্যালসিয়াম | 46.0mg | 5% | |
| কপার | 1343.0mcg | 149% | |
| আয়রন | 8.8mg | 49% | |
| ম্যাগনেসিয়াম | 592.0mg | 141% | |
| ফসফরাস | 1233.0mg | 176% | |
| পটাসিয়াম | 809.0mg | 17% | |
| সেলেনিয়াম | 9.4mcg | 17% | |
| সোডিয়াম | 7.0mg | 0% | |
| জিঙ্ক | 7.8mg | 71% |
কুমড়ার বীজ দিয়ে রেসিপি (100)
Spinach lentil salad with red bell pepper and pumpkin seeds
430 kcal
Two Brazil nuts with kiwi and pumpkin seeds
255 kcal
Pumpkin seed and orange snack
265 kcal
Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta
430 kcal
Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds
290 kcal
Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds
690 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach oat bowl with banana and pumpkin seeds
520 kcal
Kiwi, pumpkin seeds, and fortified milk
320 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments
495 kcal
Chicken Lentil Sweet Potato Lunch Bowl
610 kcal
Chickpea kale roasted potato lunch salad
460 kcal
Baked potato cottage cheese and side kale salad
510 kcal
Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds
395 kcal
Cottage cheese bowl with papaya, orange, walnuts, and pumpkin seeds
385 kcal
Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries
360 kcal
Chicken quinoa salad with spinach and avocado
610 kcal
Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette
540 kcal
Chickpea, red pepper, and kale grain salad
460 kcal
Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds
590 kcal
Chickpea chicken salad with kale and citrus
540 kcal
Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds
590 kcal
Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds
510 kcal
Chicken thigh bowl with white beans, roasted red pepper, and pumpkin seeds
610 kcal
Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds
610 kcal
Chickpea broccoli feta lunch salad with pumpkin seeds and orange
495 kcal
Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
465 kcal
Chickpea spinach feta lunch salad with citrus
460 kcal
Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts
690 kcal
Chicken, quinoa, broccoli, and pumpkin seed dinner bowl
510 kcal
Turkey broccoli brown rice lunch bowl
540 kcal
Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds
690 kcal
Chicken quinoa dinner bowl with broccoli and pumpkin seeds
650 kcal
Lentil and roasted vegetable lunch salad
460 kcal
Chickpea farro salad with red bell pepper and pumpkin seeds
510 kcal
Chickpea avocado grain salad with pumpkin seeds and citrus
520 kcal
Chickpea farro kale lunch salad with citrus
470 kcal
Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds
540 kcal
Turkey, roasted sweet potato, and pumpkin seed grain bowl
590 kcal
Chickpea farro salad with roasted red pepper and pumpkin seeds
470 kcal
Salmon and roasted sweet potato spinach salad
610 kcal
Chickpea kale tomato feta salad with pumpkin seeds
470 kcal
Chickpea spinach brown rice lunch bowl with pumpkin seeds
510 kcal
Bean and vegetable baked potato with Greek yogurt
490 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on
290 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Turkey avocado sweet potato plate
610 kcal
Chickpea chicken broccoli grain bowl
590 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Chicken, quinoa, and broccoli dinner bowl
520 kcal
Baked potato with cottage cheese, broccoli, and pumpkin seeds
430 kcal
Chickpea avocado grain lunch bowl
610 kcal
Chicken and white bean spinach salad
540 kcal
Lentil chicken spinach salad
540 kcal
Lentil and spinach chicken salad with avocado and citrus vinaigrette
560 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing
610 kcal
Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds
540 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds
540 kcal
Chickpea kale grain salad with pumpkin seeds
470 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce
610 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini
710 kcal
Chickpea Tomato Kale Stew with Pumpkin Seeds
480 kcal
Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce
620 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds
590 kcal
Chickpea spinach red pepper grain bowl
480 kcal
Chicken broccoli sweet potato lunch bowl
575 kcal
Greek yogurt chickpea cucumber lunch bowl
430 kcal
Beef and roasted sweet potato spinach salad
520 kcal
Spinach chickpea tofu salad with citrus
470 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds
360 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
ফেটা, অলিভ ও অরেগানোসহ হোরিয়াতিকি সালাদ
520 kcal
অ্যাভোকাডো, কচকচে সবজি ও বীজসহ চিকপি হামাস সালাদ বোল
635 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Lentil and roasted vegetable grain bowl
590 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal