Pumpkin Seed Oil
Pumpkin Seed Oil is a rich, dark green to reddish oil pressed from roasted pumpkin seeds (pepitas). It is a signature culinary product of Styria, a region in Austria, and is also widely produced in parts of Slovenia and Hungary. The oil is prized for its deep, nutty, and slightly smoky flavor.
🍽️ Nutrition at a glance
This oil is almost entirely fat, providing a concentrated source of calories with no carbohydrates or protein. It is exceptionally high in heart-healthy monounsaturated and polyunsaturated fats, including omega-6 and omega-3 fatty acids, and is a very good source of vitamin E and magnesium.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 0 g |
| Carbs | 0 g |
| Fat | 14 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 0 mg |
| Vitamin E | 4.5 mg |
| Magnesium | 50 mg |
| Phosphorus | 30 mg |
| Zinc | 0.5 mg |
| Iron | 0.3 mg |
| Manganese | 0.1 mg |
| Omega-6 Fatty Acids | 5.5 g |
| Omega-3 Fatty Acids | 0.3 g |
Per 1 tablespoon (15 ml) · estimated, varies by recipe
💡 What's interesting
Pumpkin Seed Oil is famous for a culinary phenomenon called the 'color change effect': it appears bright green when viewed in a thin layer but turns deep red when seen in a thick layer or in a bottle, due to the way light interacts with its natural pigments. It is almost never heated, as its delicate nutty flavor is best preserved when used as a finishing oil.
