Many people roast pumpkin seeds in the fall after hollowing out a pumpkin for a jack-o'-lantern or a pumpkin pie. You needn't wait until fall to add pumpkin seeds to your diet, however. These seeds contain many nutrients that are beneficial to your health year-round.
Calories
A 1-oz. serving of roasted pumpkin seeds contains 163 calories. If you're watching your caloric intake, you might want to measure these small seeds carefully, as it is easy to consume several ounces at one sitting. Even though roasted pumpkin seeds are calorically dense, they are a worthy addition to your diet, as they are rich in healthy fats and fiber.
Fats
Pumpkin seeds contain 14 g of fat per serving, almost all of which is monounsaturated or polyunsaturated. These unsaturated fats can "improve blood cholesterol levels, ease inflammation, stabilize heart rhythms," and benefit the body in other ways, according to the Harvard School of Public Health. Pumpkin seeds also contain omega-3 fatty acids, a type of polyunsaturated fat that can decrease inflammation in the body as well as reduce your risk for a number of chronic diseases, including heart disease and diabetes.
Carbohydrates and Protein
Roasted pumpkin seeds are low in carbohydrates, containing only 4 g per serving. Almost half of the carbohydrates in pumpkin seeds are from fiber. The seeds have 8 g of protein per serving, making them ideal for inclusion in all diets, including those designed to be low in carbohydrates.
Preparation and Use
You can roast your own pumpkin seeds by allowing the seeds to dry. Next, toss them in oil, season with a bit of salt and garlic powder and roast them at 250 degrees for 10 to 15 minutes. If you like, you can remove the hull from the seeds after you have roasted them. The seeds can be eaten with or without the hull.
Try adding roasted pumpkin seeds to your everyday diet by sprinkling them over salads and cooked vegetables. You also can grind the pumpkin seeds and add them to muffins, breads and casseroles.
Benefits
Roasted pumpkin seeds might have benefits beyond their healthy fats and fiber. Pumpkin seeds contain cucurbitin, a component that the University of Michigan Health System states has been shown to resolve parasitic infections. Pumpkin seeds also might help depression, kidney stones and urinary tract infections, although more research is needed before coming to a firm conclusion.
References
- USDA: Pumpkin and Squash Seed Kernels, Roasted, With Salt Added
- Harvard School of Public Health: Fats and Cholesterol -- Out With the Bad, In With the Good
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Alaska Cooperative Extension Service: Pumpkin Seeds (PDF)
- University of Michigan Health System: Pumpkin
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