Are Pumpkin Seeds Nutritious?

Before the pumpkin became synonymous with Halloween, Native Americans roasted the skin and its seeds for food. In fact, Native Americans believed that pumpkin seeds had medicinal properties. While pumpkin seeds alone may not cure whatever ails you, they do make a nutritious snack and can help you meet important nutrient needs.

Good Source of Protein

A 1-oz. serving of dried pumpkin seeds has 8 g of protein, which meet 16 percent of your daily value for protein. Most Americans get their protein from meat and poultry, according to the U.S. Department of Agriculture. Varying your sources of protein to include foods like pumpkin seeds can improve your overall nutrition. It is important to note that pumpkin seeds are calorie dense, with 158 calories per 1-oz. serving, and you should limit your portion size.

High in Iron

Pumpkin seeds are also a good source of iron, with 2.5 mg in a 1-oz. serving. This meets 14 percent of your daily value for iron. Iron-deficiency anemia is the most common nutritional deficiency in the world, according to the Office of Dietary Supplements. Without enough iron in your diet, your body cannot make the protein that carries oxygen throughout your body, which can cause you to feel weak and tired. Including pumpkin seeds in your diet can help you meet your needs.

Blood-Pressure Control

A 1-oz. serving of pumpkin seeds has 168 mg of magnesium and 229 mg of potassium. Magnesium promotes normal blood pressure, and potassium counterbalances the effects of sodium to help regulate blood pressure. The Dietary Approaches to Stop Hypertension diet -- designed to lower blood pressure -- recommends that you eat more magnesium- and potassium-rich foods, such as pumpkin seeds, three to six times a week.

Healthy Mix of Fat

Pumpkin seeds are a high-fat food, with nearly 80 percent of the calories coming from fat. But most of the fat comes from the heart-healthy monounsaturated and polyunsaturated fat. Including more of these fats in your diet in place of saturated fats can lower your risk of heart disease. A 1-oz. serving of dried pumpkin seeds has 14 g of total fat, 2.5 g of saturated fat, 4.6 g of monounsaturated fat and 5.8 g of polyunsaturated fat.