Pumpkin seeds are dark green and sometimes have a white shell, or casing, surrounding them. The seeds are edible and are most often roasted after being cleaned. Pumpkin seeds, also called pepitas, not only are full of the essential fatty acids omega-3 and omega-6, but also are rich in nutrients that can provide a number of health benefits.
Calories
A 1/4 cup serving of natural, unsalted pumpkin seeds contains 186 calories.
Mineral-Rich Snack
Pumpkin seeds are rich in zinc, iron, magnesium, potassium and calcium.
Fat Content
Per ounce, shelled pumpkin seeds contain 8 percent of the daily recommended allowance for fat; 5 percent of that fat is saturated. According to WHFoods, pumpkin seeds also are a very good source of monounsaturated fat, a better type of fat.
Glycemic Load
NutritionData estimates that roasted pumpkin seeds without salt carry a glycemic load of 10 per ounce. Glycemic load is related to how certain foods affect blood sugar levels. Most people should try to limit their glycemic load measurement to 100 or less each day.
Health Benefits
The nutrients in natural pumpkin seeds can help lower cholesterol, fight osteoporosis and reduce inflammation. One of the beneficial compounds in pumpkin seeds, phytosterol, may strengthen the immune system and help prevent cancer, according to WHFoods.
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