Roasted pumpkin seeds are a much-enjoyed treat for many people in autumn, especially around Halloween. Roasted pumpkin seeds provide a wealth of key nutrients any time of year. Spread clean and dry raw pumpkin seeds on a cookie sheet. Toss them with extra-virgin olive oil, then sprinkle with sea salt and your favorite seasonings. Roast until golden brown, cool and eat to take advantage of their nutritional benefits.
Fat
Seeds, including pumpkin seeds, can be a healthy source of protein, but along with the protein comes a high amount of fat. The benefit of roasted pumpkin seeds, in terms of fat, is that the majority of the 13.91 g in a 1 oz. serving is unsaturated. Healthy unsaturated fats may help keep your cholesterol and heart disease risk low while diets high in saturated fat can increase your risk of high cholesterol and cardiovascular disease. Only 2.4 g of the total fat in a serving of roasted pumpkin seeds are saturated.
Fiber
If you experience constipation or other gastrointestinal problems on a regular basis, you may find relief by increasing the amount of fiber in your diet. A high-fiber diet helps keep your digestive system working properly. With plenty of fiber in your diet, you may also reduce the risk of developing certain chronic illnesses. A 1 oz. serving of roasted pumpkin seeds contains 1.8 g of dietary fiber.
Vitamins
A serving of roasted pumpkin seeds is a healthy way to get small amounts of certain vitamins in your diet. A 1 oz. serving of the seeds supplies you with riboflavin, thiamin and a good amount of niacin with 1.25 mg. Your serving of roasted pumpkin seeds also supplies trace amounts of folic acid, vitamin A and vitamin K.
Minerals
Roasted pumpkin seeds are a more impressive source of minerals than of vitamins. Your 1 oz. serving of pumpkin seeds contains 223 mg of potassium and 156 mg of magnesium, two nutrients you need for a healthy heart. You will also get 15 mg of calcium and 333 mg of phosphorus, which are two minerals that support a healthy skeletal system. A serving of roasted pumpkin seeds also provides you with 2.29 mg of iron and 2.17 mg of zinc. One drawback is the sodium content of many commercial brands of roasted pumpkin seeds. A 1 oz. serving of salted pumpkin seeds contains 73 mg of sodium. If you make your own pumpkin seeds, skip the salt to reduce this amount to 0 mg.
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