Nutrition In Dried Pumpkin Seeds

Dried pumpkin seeds are a healthier option than roasted pumpkin seeds, to which oil and salt are typically added. You can dry your own pumpkin seeds by first rinsing away any pumpkin tissue from the seeds and then either drying them in the sun or in a warm oven for up to four hours, according to Clemson Cooperative Extension. Pumpkin seeds have much to offer nutritionally.

Nutrition

Pumpkin seeds, or pepitas, have a higher protein content than most seed varieties, but these seeds are also good sources of other nutrients. Besides 8.57 g of protein, dried pumpkin seeds provide 1.7 g of fiber, 229 mg of potassium and 16 mcg of folate per ounce. Additionally, 1 oz. of dried pumpkin seeds provides 158 calories and 2.5 mg -- almost 14 percent of the daily value -- of iron.

Dietary Fat

Dried pumpkin seeds provide 13.91 g of dietary fat per ounce, including around 2.5 g of saturated fat, which should be limited to no more than 7 percent of overall calories. On the other hand, seeds and nuts are often heralded as good sources of omega-3 fatty acids. Most varieties, including pumpkin seeds, poppy seeds and sesame seeds provide approximately 0.1 g of omega-3 fatty acids per ounce. Although there is not a specific recommendation for omega-3 intake, the consumption of foods that provide this healthy fat is encouraged.

Portion Sizes

A serving of 1 oz. of pumpkin seeds is the equivalent of roughly 142 seeds. However, according to the U.S. Department of Agriculture, half that amount constitutes a serving from the protein foods group. Although eating 1 oz. of pumpkin seeds or other varieties is healthy in the context of a balanced diet, consuming dried pumpkin seeds without regard to portion size can contribute to an unhealthy calorie and fat intake. A 1/2-oz. portion of dried pumpkin seeds provides approximately 4.3 g of protein and 79 calories.

Other Facts

Dried pumpkin seeds are also a good source of zinc, providing 2.21 mg of the 15-mg daily value set by the U.S. Food and Drug Administration. Pumpkin seeds are also low in sodium and a marginal source of calcium. The sugar content of dried pumpkin seeds is less than 0.5 g per serving. Essentially, pumpkin seeds provide around 1.1 calories each.