About Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are flat, oval-shaped seeds with a white outer hull. When hulled, they reveal a green inner seed that's rich in nutrients, healthy fats, and antioxidants.
Nutrition Facts
Calories
559 kcal
% Daily Value*
Total Fat 49g
63%
Saturated Fat 8.7g
44%
Cholesterol 0mg
0%
Sodium 7mg
0%
Total Carbohydrate 10.7g
4%
Dietary Fiber 6g
21%
Total Sugars 1.4g
Protein 30.2g
60%
Vitamin D 0mcg
0%
Calcium 46mg
4%
Iron 8.8mg
49%
Potassium 809mg
17%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Benefits
- Excellent source of magnesium for muscle and nerve function
- High in protein, making them great for plant-based diets
- Rich in zinc for immune system support
- Contains antioxidants that may help reduce inflammation
- Good source of iron and potassium
Usage Tips
Pumpkin seeds can be enjoyed raw or roasted. Toast them in a dry pan or oven to enhance their nutty flavor. Add them to salads, trail mixes, granola, or use as a crunchy topping for soups and yogurt. They can also be ground into seed butter.
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