In the fall, freshly roasted pumpkin seeds provide a nutritious seasonal treat. With the growing awareness of the health benefits of pumpkin seeds, you may want to snack on these kernels year-round. Pumpkin seeds are healthy to eat, but because they are a highly concentrated source of energy, you should eat them in small amounts to avoid weight gain. Pumpkin seeds offer heart-healthy fats, protein, fiber, zinc, potassium and iron. Eating pumpkin seed kernels without added salt can help you meet your requirements for these essential nutrients without extra sodium.
Calories and Fat
One oz. of roasted pumpkin seed kernels without their shells has 163 calories and 14 g of fat, including 2 g of saturated fat, according to the U.S. Department of Agriculture. Because of their high fat content, pumpkin seeds are an energy-dense food, meaning that their ratio of calories to volume is high. However, most of the fat in pumpkin seeds consists of monounsaturated and polyunsaturated fats, which may benefit the health of your heart by reducing the level of low-density lipoprotein, or LDL -- commonly known as "bad" cholesterol -- in your bloodstream. To benefit from the fats in pumpkin seeds, substitute pumpkin seeds for foods that contain saturated or trans fats, such as butter, margarine, cookies or french fries.
Protein and Fiber
One oz. of pumpkin seed kernels contains 8 g of protein, 4 g of total carbohydrate and 2 g of fiber, according to the USDA. Whole roasted pumpkin seeds provide more than twice as much fiber -- 5 g per oz. The bulk of this indigestible roughage consumes a larger percentage of the nutritional content of whole pumpkin seeds. The fiber in pumpkin seeds regulates digestive activity and bowel function.
Micronutrients
One oz. of pumpkin seed kernels provides 2 mg of iron, or 11 percent of the daily value, or DV, of this nutrient. The DV for a nutrient represents the amount that a healthy person eating 2,000 calories daily should have each day. This 1-oz. serving gives you 2 mg of zinc, or 13 percent of the DV, and 223 mg of potassium, or 6 percent of the DV. Your body requires iron to carry oxygen through your bloodstream. Zinc promotes healthy immune function and wound healing, and potassium plays roles in electrolyte balance and blood pressure regulation.
Preventive Benefits
Pumpkin seeds contain phytosterols, plant-based fats that help lower your LDL by reducing the absorption of cholesterol in your intestinal tract. Increasing the amount of phytosterols in your diet may reduce your risk of heart disease. Pumpkin seeds contain compounds that may improve symptoms of benign prostatic hyperplasia, or BPH, a condition that causes enlargement of the prostate gland and urinary complications in men. Consult your health-care provider if you have concerns about the effects of your diet on your cardiovascular or prostate health.
References
- USDA National Nutrient Database: Seeds, Pumpkin Kernels, Roasted, Without Salt, 1 oz.
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- Mayo Clinic: Percent Daily Value: What Does It Mean?
- Drugs.com: Complete Pumpkin Information
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center: Phytosterols
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