While the flesh of a pumpkin provides healthy nutrients such as vitamin A, the seeds of a pumpkin provide healthy nutrients as well. While adding salt would increase the sodium value, all other values would remain the same.
Calories
One cup of roasted seeds provides 285 calories. In contrast, one cup of roasted sunflower seeds has 829 calories.
Carbohydrates and Protein
One cup of roasted pumpkins seeds contains 34 g of carbohydrates and 12 g of protein.
Fat
One cup of roasted seeds contains 12.4 g of fat. Because pumpkin seeds come from a plant, they contain no cholesterol.
Sodium
If left unsalted, one cup of seeds would supply 12 mg of sodium. Sprinkling one quarter tsp. of salt on the seeds would add approximately 575 mg of sodium.
Minerals
Pumpkin seeds are also a source of copper, iron, phosphorus, zinc, magnesium and manganese.
References
- The NutriBase Complete Book of Food Counts; 2001
- The Power of Nutrient Dense Food; Patti Weller, C.C.N.; 2005
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