Pepitas, commonly known as pumpkins seeds in Mexico, are a toasted snack, as well as a key ingredient in one type of mole sauce. The term can refer to both shell and unshelled pumpkin seeds. You may find them both salted and unsalted, although pepitas are not commonly available in grocery stores. As they are an ingredient in some Mexican dishes, you may locate them in some specialty ethnic markets, but you can also make them at home, using the seeds from your Halloween jack-o-lantern.
Calories
A 1-oz. serving of roasted pepitas adds 163 to your meal plan. You may eat them alone or use them in a larger recipe. Pepitas serve as a good snack choice as they fit into the ideal range of calories, according to The Diet Channel, which indicates that a snack of this size provides a quick boost of energy and lessens hunger pangs.
Macronutrients
Pepitas contain carbohydrates, fat and protein, all macronutrients your body uses for fuel. A 1-oz. serving has 13.9 g of fat, making this snack rather high in fat, both in terms of grams of fat and the number of calories from fat, which make up 77 percent of the total calories. One portion of pepitas provides you with 8.5 g of protein, or 15.1 to 18.4 percent of the amount recommended for your daily meal plan by the Institute of Medicine. You will also get 4.2 g of carbohydrates from a serving of pepitas. As your main supply of energy, you should include 130 g of carbs in your diet every day.
Vitamins and Minerals
Incorporating a serving of pepitas into your meal plan provides 56.5 to 72.2 percent of the daily recommended intake of manganese. This mineral is involved in metabolizing carbohydrates and absorbing calcium in your body; it also plays a vital role in helping to form sex hormones, bones and blood-clotting factors. One serving also contains up to half the magnesium you require each day. The magnesium in pepitas contributes toward the proper function of your kidneys, muscles and heart, as well as energy production and calcium and copper level regulation in your body. The University of Maryland Medical Center website reports that many people do not get enough magnesium in their diets. Pepitas also have a small amount of vitamin K -- 1 to 1.4 percent of the daily recommended value per serving.
Benefits
Pepitas may offer particular benefits for men, possibly influencing prostate health. The University of Maryland Medical Center website indicates that some physicians recommend consuming pepitas for the beta-sitosterol content, a compound that may help decrease your risk of developing benign prostatic hypertrophy, also known as an enlarged prostate. Consult your physician before taking pepitas as a treatment for any medical condition.
References
- Gourmet Sleuth: Pepitas
- U.S. Department of Agriculture National Nutrient Database: Seeds, pumpkin and squash seed kernels, roasted, without salt
- The Diet Channel: Calories: What's An Ideal Daily Intake?
- McKinely Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines
- Institute of Medicine: Dietary Reference Intakes
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