Accueil / world / graine de courge

graine de courge

La graine de courge apporte 559 calories pour 100 g et se distingue par sa teneur en cuivre. Croquez-la en snack ou ajoutez-la en pâtisserie.

graine de courge

À propos

Les graines de courge, aussi appelées pepitas, sont de petites graines plates et vertes, au goût riche et légèrement noisetté, avec une texture agréablement croquante. On les consomme souvent grillées en en-cas, parsemées sur des salades et des soupes, ou utilisées en pâtisserie et dans le granola.

Informations nutritionnelles

Pour 100 g

% Valeur quotidienne basée sur un régime de 2000 kcal

Calories 559 kcal

28% DV

Lipides totaux 49.0g

75% DV

Vitamine D8.7g

Vitamine K16.2g

Thiamine (B1)20.9g

Glucides totaux 10.7g

4% DV

Folates (B9)6.0g

Vitamine B121.4g

Biotine (B7)3.3g

Protéines 30.2g

60% DV

Protéines végétales30.2g

Vitamines & minéraux

Vitamines

Nutriment	Quantité	VQ%	Demi-vie
Choline	63.0mg	11%
Folates (B9)	58.0mcg	14%
Niacine (B3)	5.0mg	31%
Acide pantothénique (B5)	0.8mg	15%
Riboflavine (B2)	0.2mg	12%
Thiamine (B1)	0.3mg	23%
Vitamine B6	0.1mg	8%
Vitamine C	1.9mg	2%
Vitamine E	2.2mg	15%
Vitamine K	7.3mcg	6%

Minéraux

Nutriment	Quantité	VQ%	Demi-vie
Calcium	46.0mg	5%
Cuivre	1343.0mcg	149%
Fer	8.8mg	49%
Magnésium	592.0mg	141%
Phosphore	1233.0mg	176%
Potassium	809.0mg	17%
Sélénium	9.4mcg	17%
Sodium	7.0mg	0%
Zinc	7.8mg	71%

Recettes avec graine de courge (65)

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chickpea kale grain salad with pumpkin seeds

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Chickpea Tomato Kale Stew with Pumpkin Seeds

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Chickpea spinach red pepper grain bowl

Chicken broccoli sweet potato lunch bowl

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Overnight oats with milk, pumpkin seeds, strawberries, and almond butter

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Overnight oats with milk, banana, pumpkin seeds, and blueberries

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds

Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats

Fortified oatmeal with strawberries and pumpkin seeds

Fortified oatmeal with banana, pumpkin seeds, and milk

Oatmeal with banana, pumpkin seeds, and milk

Fortified oatmeal with milk, banana, and pumpkin seeds

Salade grecque horiatiki à la feta, olives et origan

Salade grecque horiatiki à la feta, olives et origan

Bowl de salade au houmous et pois chiches avec avocat, légumes croquants et graines

Bowl de salade au houmous et pois chiches avec avocat, légumes croquants et graines

Greek yogurt bowl with berries and pumpkin seeds

Lentil and roasted vegetable grain bowl

Greek yogurt bowl with berries, pumpkin seeds, and oats

Greek yogurt chicken salad with pumpkin seeds and orange segments

Lentil and roasted vegetable salad with pumpkin seeds

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, oats, and pumpkin seeds

Greek yogurt fruit and seed lunch bowl

Greek yogurt chicken salad with chickpeas and pumpkin seeds

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt fruit and oat bowl with pumpkin seeds

Greek yogurt bowl with berries, chia seeds, and pumpkin seeds

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Greek yogurt berry chia parfait with pumpkin seeds

Salade bowl de poulet grillé avec avocat, feta, sauce au yaourt, croûtons et graines de courge

Salade bowl de poulet grillé avec avocat, feta, sauce au yaourt, croûtons et graines de courge

Greek yogurt bowl with kiwi, chia, and pumpkin seeds

Greek yogurt bowl with pumpkin seeds and berries

Greek yogurt bowl with kiwi, pumpkin seeds, and oats

Tartine à l’avocat, roquette, tomates cerises et graines de courge grillées

Tartine à l’avocat, roquette, tomates cerises et graines de courge grillées

Tartine à l’avocat, roquette, tomates cerises et graines de courge

Tartine à l’avocat, roquette, tomates cerises et graines de courge

Tartine à l’avocat, roquette et tomates cerises

Tartine à l’avocat, roquette et tomates cerises

Toast à l’avocat

Toast à l’avocat

Tartine à l’avocat, tomate, roquette et graines de courge

Tartine à l’avocat, tomate, roquette et graines de courge

Feel Better.

OKKAI engine computes your next meal.

OKKAI dashboard

Food detail

OKKAI engine

Core feature

One photo.
Full breakdown.

Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

·Calories, protein, carbs, and fat — instantly
·20+ vitamins and minerals estimated per meal
·Works on any meal, any cuisine, anywhere
·Ingredient breakdown with adjustable portions
·Recipe generation from any logged food

Food nutrition detail

Community

See what people
are actually eating.

Every meal logged by OKKAI users — from Stockholm to Seoul.

Loading meals…

Features

Built for people who take
nutrition seriously.

Feature screenshot

The OKKAI engine

Intelligence

Your body keeps score.

OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

The OKKAI engine keeps track of what cannot be seen.

Computed every hour.

Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

The engine recomputes every hour in order to give a suggestion on what to eat and when.

Integration

Deep Apple Health integration.

OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

Bi-directional sync

Certified integration

Reads from Health

Steps
Active calories
Workouts
Weight
Sleep hours
Resting heart rate

Writes to Health

Dietary calories
Protein, carbs, fat
Fiber
All 13 vitamins
All 10 minerals

Apple Health integration screen

Coming very soon.

OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

FAQ

Common questions.

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.

OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.

Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.

OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.