Pumpkins originated in Central America, and have been used as a source of food for hundreds of years. Pumpkin seeds are a nutritious source of protein, heart-healthy fat and essential nutrients. While you may enjoy the nuttiness of the pumpkin kernel, the entire shell, also known as the hull, is edible.
Roasting Seeds
Properly roasted pumpkin seeds are crunchy and delicious. To roast your own seeds, use the seeds from a sugar pumpkin, which is a smaller type. Scoop out the insides and separate the pulp from the seeds. Rinse the seeds and put them in a pot with 2 cups of water for every 1/2 cup of seeds. Add 1/2 tbsp. of salt for each cup of water and bring to a boil. Let your seeds simmer for 10 minutes, then drain them. Coat the bottom of a roasting pan with oil, arrange the seeds in a single layer and bake on the top rack of the oven for 10 to 20 minutes at 400 Fahrenheit. Let the seeds cool.
Nutrition Information
Roasted pumpkin seeds with the shell make a nutritious snack. They're a good source of protein and fiber. A 1-oz. serving contains 126 calories, 5 g of protein, 5.5 g of total fat, 15 g of carbohydrates and 5.2 g of fiber. Pumpkin seeds with shells can also help you meet your vitamin and mineral needs, with 0.94 mg of iron, 2.92 mg of zinc and 18 IU of vitamin A per 1-oz. serving.
Benefits
Eating pumpkin seeds with shells intact saves about 37 calories when compared to the same-size serving of pumpkin kernels. Eating the shell also makes it easier for you to meet your fiber needs, with 5 g of fiber per 1-oz. serving versus 1.8 g in the pumpkin kernel. Pumpkin seeds with the shell are also a better source of zinc. Zinc is a mineral necessary for wound healing, immune health and normal growth and development.
Considerations
Like any seed, pumpkin seeds are a concentrated source of calories, and you should eat them in small portions. Allergies to pumpkin seeds are rare, but if you experience itching, swelling or difficulty breathing after eating pumpkin seeds, call your doctor right away.
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