Pumpkin Seeds – Nutrition Facts & Health Benefits

Also known as pepitas, pumpkin seeds are edible green seeds with a flat and oval shape. They are removed from the pumpkin’s flesh and can be rinsed or roasted, either with other flavors and spices or plain, to create crunchy and tasty snacks. Despite their small sizes, these seeds are packed with many essential nutrients and elements. Consuming them regularly would help with dietary deficiencies and protect you against many health issues. Read on to learn more about the nutrition facts and health benefits of pumpkin seeds.

1Nutrition Facts

Pumpkin seeds are incredibly nutritious. They contain a lot of important nutrients and minerals that are necessary for our bodies. In general, 1 ounce of pumpkin seeds without shells is filled with around 150 calories, mostly from protein and fat. A typical serving also provides:

– Carbohydrates: 5g
– Fat: 13g
– Fiber: 1.7g
– Protein: 7g
– Copper: 20% of the recommended daily intake
– Zinc: 14% of the recommended daily intake
– Iron: 23% of the recommended daily intake
– Magnesium: 37% of the recommended daily intake
– Manganese: 40% of the recommended daily intake
– Phosphorus: 32% of the recommended daily intake
– Vitamin K: 18% of the recommended daily intake

In addition, pumpkin seeds have plenty of antioxidants and other elements, such as folate, riboflavin (vitamin B2), potassium, and polyunsaturated fatty acids. [1]


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