Pumpkin seeds are a good source of monounsaturated fat, amino acids and zinc and can be a nutritious addition to your diet. Also known as pepitas, pumpkin seeds can be eaten raw, though many people prefer the nutty flavor and crunchy texture of roasted pumpkin seeds.
Calorie Breakdown
A 1-oz. serving of roasted pumpkin seeds contains 126 calories. A single serving has 5.26 grams of protein, 5.5 g of fat, 5.2 g of fiber and 15.24 g of carbohydrates.
Vitamins and Minerals
Roasted pumpkin seeds contain vitamin A, vitamin C, thiamine, riboflavin, niacin and folate. A single serving also contains 261 mg of potassium, 16 mg of calcium, 74 mg of magnesium, .94 mg of iron and 2.92 mg of zinc.
Potential Health Benefits
The high levels of omega-3 fatty acids, zinc and carotenoids found in pumpkins seeds may contribute to prostrate health, interrupting the over stimulation of prostrate cells that results in benign prostatic hypertrophy, or BPH. Pumpkin seeds are also a good source of phytosterols, which may contribute to reduced cholesterol levels, improved immune response and decreased risk of some forms of cancer, according to the text "Journal of Agricultural and Food Chemistry."
References
- USDA National Nutrient Database for Standard Reference: Nut and Seed Products
- Calorie King: Calories in Seeds: Pumpkin & Squash, Whole, Roasted W. Salt Added
- "The Complete Book of Nutritional Healing"; Deborah Mitchell, et al.; 2009
- "Journal of Agricultural and Food Chemistry": Phytosterol Composition of Nuts and Seeds Commonly Consumed in the U.S.
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