Pumpkin seeds are favored in the United States as a healthy snack. They've been eaten for centuries in Mexico, dating back to the time of the ancient Aztecs. Most folks in today eat roasted pumpkin seeds. Today, they are easy to find on grocery store shelves.
Calories
One ounce of roasted pumpkin seeds has 163 calories. It has about 4 g carbohydrates, 1.8 g fiber, 8.5 g protein, and 13.9 g fat.
Minerals
Pumpkin seeds contain many minerals. They include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, selenium and manganese. Minerals are needed in the body to maintain its cellular fluid balance, to help the body regulate muscle tone as well as activity, for the formation of bone and blood cells, and for some aspects of nerve activity.
Vitamins
Pepitas also are rich in vitamins. The seeds are highest in folate, choline and lutein. They also contain vitamins K, C, A, E and B6, riboflavin, thiamine and niacin. Vitamins are important for billions of chemical activities that occur in the body. The B and C vitamins are water-soluble vitamins, meaning they are not stored in the body and need to be consumed daily.
MUFAs
Pumpkin seeds are a source of monounsaturated fatty acids. There are about 4.5 g of these American Heart Association-recommended MUFAs in 1 oz of pepitas which are Mexican pumpkin seeds. The seeds' total polyunsaturated fat content is 5.6 g per ounce.
Amino Acids
Pepitas contain several amino acids. They are highest in glutamic acid and arginine. Others include tryptophan, leucine, lysine, glycine and serine. Amino acids are considered the body's building blocks because they help build cells and repair tissue. They also are part of muscular activity, form antibodies that fight bacteria or viruses, work in the hormonal system and carry oxygen throughout your body.
Phytosterols
The phytosterols in pumpkin seeds may cut cholesterol, boost immune response and decrease cancer risk. Phytosterols are compounds that are found in plants. A study in the Journal of Agricultural and Food Chemistry revealed that pepitas are one of the richest sources of these compounds, with 265 mg per 100 g, behind pistachios and sunflower seeds, which have 270 to 289 mg per 100 g.
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