Nutrition Facts of Pumpkin Seeds (Pepitas)

Nutrition Facts of Pumpkin Seeds (Pepitas)

Nutrient Amount per Serving % Daily Value
Calories 180
Total Fat 15g 23%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 8%
Total Sugars 0g
Protein 9g 18%
Vitamin D 0mcg 0%
Calcium 20mg 2%
Iron 2mg 10%
Potassium 190mg 5%

Serving Size: 28g (about 1 ounce)

Info and Health Benefits of Pumpkin Seeds (Pepitas)

Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins. They are a rich source of various nutrients and offer several health benefits.

1. Nutritional Powerhouse

Pumpkin seeds are packed with essential nutrients such as healthy fats, protein, fiber, vitamins, and minerals. They are an excellent source of magnesium, iron, zinc, and vitamin K.

2. Heart Health

The high levels of magnesium and antioxidants present in pumpkin seeds contribute to heart health. Magnesium helps regulate blood pressure, while antioxidants reduce oxidative stress and inflammation, both of which are linked to heart disease.

3. Prostate Health

Pumpkin seeds have been associated with promoting prostate health in men. They contain compounds like phytosterols and zinc that support prostate function and may help reduce the risk of prostate issues.

4. Boosts Immunity

Pumpkin seeds contain antioxidants like vitamin E and carotenoids, which help strengthen the immune system. They also provide zinc, which plays a crucial role in immune function and supports the body’s ability to fight off infections.

Frequently Asked Questions

Q: Can pumpkin seeds help with weight loss?

A: While pumpkin seeds are nutritious and can be part of a healthy diet, they are calorie-dense. Consuming them in moderation as part of a balanced diet may support weight loss, but they should be eaten in controlled portions due to their high fat content.

Q: Are pumpkin seeds safe for people with nut allergies?

A: Pumpkin seeds are considered seeds, not nuts, and are generally safe for individuals with nut allergies. However, it’s always important to consult with a healthcare professional if you have specific allergies or concerns.

Q: How should I store pumpkin seeds?

A: To maintain their freshness and prevent rancidity, store pumpkin seeds in an airtight container in a cool, dark place. Alternatively, you can refrigerate or freeze them for longer shelf life.

Q: Can roasted pumpkin seeds be a healthy snack?

A: Roasted pumpkin seeds can indeed be a healthy snack option. However, it’s recommended to opt for dry-roasted or lightly salted versions to avoid excessive sodium intake. Homemade roasted pumpkin seeds allow for better control over added fats and seasonings.

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