Pumpkins are native to the Americas and have a long history of culinary use with the Native American Indians and in Mexico. Most of the fall crop is transformed into decorative jack-o'-lanterns--so many people have a ready source of these nutritious seeds. The next time you clean out a pumpkin, consider roasting the seeds for a snack that's a great source of protein and minerals.
Basic Nutrition
A serving size of one ounce--which is about 85 whole, salted pumpkin seeds--has 126 calories, 5 percent of the recommended daily value (DV) of carbohydrates, and 8 percent DV of fat. Pumpkin seeds are a rich source of protein. Eating a 1 ounce serving provides 10 percent DV of high-quality protein. They also contain 5.2 grams of dietary fiber.
Vitamins
While they're not a substantial source of most vitamins, pumpkin seeds are high in vitamin K (17 percent DV). Depending on whether you're eating whole seeds or hulled kernels, they provide 1 to 4 percent of the B vitamins thiamine, riboflavin, niacin, pantothenic acid, folate and vitamin B6. The seeds also have a trace amount of vitamins C and A.
Minerals
Pumpkin seeds are a great source of many essential minerals, especially zinc and magnesium. You'll gain 19 percent DV of zinc and magnesium in just a 1 ounce serving. The seeds supply 10 percent DV of copper and 7 percent of potassium, sodium and manganese. They're even a good source of iron, providing 5 percent DV. Calcium and phosphorus are supplied in smaller quantities (2 to 3 percent DV).
Essential Nutrients
Pumpkin seeds contain the healthy omega-3 (22 mg) and omega-6 (2,474 mg) fatty acids. They also provide 9 micrograms of lutein and zeaxanthin, which are essential for healthy eyes.
Roasting Seeds
After you take the seeds out of the pumpkin, remove the pulp and strings. Toss the seeds in melted butter, olive or vegetable oil, spread on a baking sheet and bake at 300 degrees until they're golden brown. Depending on their size, they'll take between 10 to 30 minutes to turn brown, so keep a close watch. You can also add seasonings as desired. Mix seasonings in with the butter or oil, or you can simply sprinkle them with salt, pepper, parmesan cheese or other herbs before baking.
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