The Ultimate Guide to Pumpkin Seeds: Nutrition, Health Benefits, and More

When fall rolls around, pumpkins become a staple in many of our favorite treats like pumpkin pie, cake, and lattes. But what about the seeds leftover from carving jack-o’-lanterns and baking those cinnamon-scented delicacies? Don’t toss them just yet! I’ll give you the lowdown on the nutrition and health benefits of pumpkin seeds, and why you should save those innards from your next homegrown crop.

What You’ll Discover

Table of Contents

Pumpkin Seed Nutrition
Health Perks and Benefits
Preparing and Roasting the Seeds

Pumpkin Seed Nutrition

Ever considered homemade roasted pumpkin seeds as a snack option? These crunchy, flavorful seeds pack a surprising punch when it comes to nutritional perks. A one-ounce serving of whole roasted, unsalted pumpkin seeds (with shells on) provides 126 calories, 5 grams of protein, 5.5 grams of fat, and 15 grams of carbohydrates.

Since they are plant-based, the fats in pumpkin seeds are the healthier unsaturated kind, unlike saturated fats from animal sources. These seeds are also a great source of dietary fiber, providing 5 grams per serving, along with 20% of the recommended daily intake of magnesium, and 8% of potassium. Additionally, a serving will meet 25% of your daily zinc needs and 7% of your daily iron intake.

Health Perks and Benefits

With their healthy fats and fiber content, pumpkin seeds make a satisfying snack choice. The combination of fat and fiber stays in your digestive tract longer, keeping you feeling full for extended periods. Thanks to the 5.5 grams of fiber per serving, pumpkin seeds can contribute to around 20% of your recommended daily fiber intake.

These seeds are rich in magnesium, supporting energy conversion, bone density, and brain functions such as learning and memory. The high zinc content in pumpkin seeds plays a crucial role in protein and enzyme structures, stabilizing DNA, and RNA. Zinc can also help increase bone mass and prevent age-related macular degeneration.

Even the small amount of iron in pumpkin seeds can contribute to your daily needs as part of a balanced diet. Iron is essential for transporting oxygen throughout the body, and pairing iron-rich plant-based foods with vitamin C-rich foods can optimize iron absorption.

Preparing and Roasting the Seeds

Don’t let all that hard work scraping and harvesting your pumpkins go to waste! Preparing pumpkin seeds for eating is a simple process. After separating them from the stringy flesh and cleaning off any remaining bits, preheat your oven to 275°F.

Toss the cleaned seeds lightly with oil and salt, if desired, or experiment with different herbs and spices for added flavor. Spread the seeds on a baking sheet and bake for 40-45 minutes, stirring halfway through to ensure even cooking. Once golden brown, remove the seeds and let them cool before enjoying.

For more detailed roasting instructions and seasoning ideas, check out recipes from reliable sources like Foodal.

Super Seeds

Despite their small size, pumpkin seeds offer a vast array of health benefits. Not only can eating them reduce pumpkin waste, but they also provide a convenient, filling, and nutritious snack straight from your oven. Try them on their own or sprinkle them over salads for added crunch and flavor.

Do you save your pumpkin seeds for roasting? Share your favorite preparation method in the comments below!

For further information on growing pumpkins and selecting cultivars, dive into these articles: