Pumpkin seeds, also called pepitas, are the edible seeds of pumpkins or certain squash varieties. They are nutrient-rich, crunchy, and versatile, commonly eaten as a snack or added to dishes.
🌰 Nutritional Highlights (per 28g / 1 oz)
- Calories: ~151
- Protein: 7g
- Healthy fats: 13g (mostly unsaturated)
- Carbs: 5g (including 1.1g fiber)
- Rich in magnesium, zinc, iron, and potassium
- Contain antioxidants like vitamin E and carotenoids
🌟 Health Benefits
- Heart health: Healthy fats and magnesium support cardiovascular function
- Prostate & urinary health: Zinc may benefit prostate function
- Bone health: Magnesium and phosphorus help maintain strong bones
- Sleep & mood: Contains tryptophan, a precursor to serotonin and melatonin
- Blood sugar regulation: Protein and fiber help stabilize glucose
🍴 How to Eat Pumpkin Seeds
- Raw or roasted – lightly salted or spiced
- Add to salads, oatmeal, or granola
- Use in baking – breads, muffins, or cookies
- Blend into smoothies or pesto
💡 Tips
- Store in an airtight container; roasted seeds last a few weeks, raw seeds can last months in the fridge
- Light roasting enhances flavor; avoid burning to preserve nutrients
- Combine with nuts and dried fruits for a healthy trail mix
If you want, I can share a simple roasted pumpkin seeds recipe with spices that makes them extra crunchy and flavorful.
