Calorie Count For Pumpkin Seeds

Pumpkin seeds are a delicious and nutritious snack that have been enjoyed since the times of the early Native Americans, who first recognized their nutritional and medicinal potential. The seeds, also known as pepitas, can be eaten with or without the shell. Fresh out of the pumpkin, the seeds appear yellowish in color. Inside the outer shell is a dark green, flat seed. The seeds have a slightly nutty taste and can be prepared in many ways to create a sweet or savory snack.

Calories

According to the U.S. Department of Agriculture's National Nutrient Database, a 1-oz. serving of whole, roasted, pumpkin seeds -- about 85 seeds -- without salt, contains 126 calories, 5.5 g of fat, 5.26 g of protein, and 5.2 g of fiber. The seeds have no cholesterol and no trans fat.

Health benefits

A study by Phillips and colleagues found that pumpkin seeds are a good source of phytosterols, which can help to reduce blood cholesterol levels and decrease the risk for certain cancers. Pumpkin seeds are also a good source of fiber, protein, manganese, magnesium, phosphorus and zinc. According to the National Institutes of Health, diets high in zinc have been linked to improved immune system function and improved wound healing.

Availability

Pumpkin seeds are available year round. Because pumpkins are typically harvested in the fall, the freshest pumpkin seeds can be found around Halloween. If you would rather not scoop out the slimy seeds from your jack-o-lantern, pumpkin seeds are available for purchase in stores. They can be found raw, roasted, with and without the shell. The shell helps to prevent the fats and oils in the seeds from going rancid so it is important to keep unshelled seeds refrigerated to maintain their freshness. If buying from bulk containers, make sure the containers are covered and free from insects and moisture.

Ways to prepare pumpkin seeds

After scooping the seeds out of your pumpkin, rinse, dry and spread them into an even layer on a baking sheet. To avoid adding excess fat and calories, parchment paper can be used to prevent the seeds from sticking. Otherwise, spray the baking sheet with cooking spray or lightly coat with oil. Herbs and spices can be added to give the seeds any flavor that you desire. Roast the seeds at 325 degrees for about 30 minutes, making sure to check and stir the seeds about every 10 minutes. Once roasted and cooled, store the seeds in an airtight container. They can be enjoyed by themselves, added to trail mix or topped on salads. The seeds can be consumed with or without the shell.

Does cooking effect calories?

Pumpkin seeds can be prepared without extra fat or oil, causing no change in their caloric content whether raw or cooked. Heating may slightly decrease the nutrient content of the seeds; however, this can be avoided by roasting the seeds at a lower temperature -- 160 to 175 degrees -- for 20 minutes. If cooked with oil or butter, the seeds may have more flavor, but will be higher in calories. Herbs and spices can be added to the seeds when roasting to produce added flavor without added calories.