Pumpkin seeds are a staple of cooking in many parts of Mexico, where they are known as pepitas. These green seeds are also a favorite of health-conscious consumers, since they are both flavorful and highly nutritious. After carving this year's Halloween pumpkin, consider drying and roasting its nutrient-dense seeds.
Calories, Fat and Cholesterol
A 1/4 cup serving of raw pumpkin seeds has 187 calories. Of the 16 g of fat per 1/4 cup, saturated fat accounts for only 3 g, according to the World's Healthiest Foods. The rest is polyunsaturated or monounsaturated fat. Pumpkin seeds have no cholesterol.
Carbohydrates, Fiber and Protein
Raw pumpkin seeds have 6 g of carbohydrates per 1/4 cup serving. Each 1/4 cup provides 5 percent of your recommended daily value of dietary fiber. Raw pumpkins seeds are great sources of protein, with about 17 percent of your recommended daily value of protein in each 1/4 cup.
Vitamins
If you're looking to increase your daily intake of vitamin K, consider pumpkin seeds. In each 1/4 cup of raw pumpkin seeds, you'll get 22 percent of your recommended daily value of vitamin K. A serving of raw pumpkin seeds also provides smaller amounts of thiamin, riboflavin, vitamin B6, niacin, folate and other vitamins.
Minerals
Pumpkins seeds are packed with minerals your body needs. A 1/4 cup serving of raw pumpkin seeds delivers 52 percent of your recommended daily value of manganese, 46 percent of magnesium, 41 percent of phosphorus, 29 percent of iron, 24 percent of copper and 17 percent of zinc. It provides 8 percent of potassium but almost no sodium.
Preparation
After scooping the seeds out of your pumpkin, pull off the stringy orange fibers, wash the seeds and let them dry in the sun for about six hours, the University of Alaska Fairbanks recommends. Then roast the seeds with a little bit of oil and salt at 250 degrees F for 10 to 15 minutes. If you wish, you can remove the seeds' white hulls after drying or roasting. Some types of pumpkins have seeds with no hulls.
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