All About Pumpkin Seeds Nutrition

All About Pumpkin Seeds Nutrition by North Carolina foodie blogger Adventures of Frugal Mom

If you are in using pumpkin for healthy recipes, don’t forget about the seeds! Also called pepitas, pumpkin seeds contain a lot of vitamins and minerals, are low in fat,  and are great for having as a snack or putting on salads. Here are some things to know about pumpkin seeds nutrition.

Pumpkin Seeds Nutrition – They Are Loaded with Health Benefits

Pumpkin seeds, like the flesh of a pumpkin, have a lot of vitamins and minerals. They are delicious and wonderful to have in the fall but don’t forget they are also really good for you. Pumpkin seeds contain a lot of magnesium, which is a type of electrolyte that is good for overall health. Some other nutrients include:

  • Zinc, which helps with your immune system and boosts male reproductive health. 
  • Fiber to help with digestive health and weight loss
  • Omega-3 fatty acids
  • Nutrients that help with your prostate and to sleep better

Pumpkin Seeds Nutrition – You Can Roast Your Own Seeds

While you can buy pumpkin seeds either salted or unsalted in grocery stores and health food stores, they are also easy to make at home. This is ideal if you are already roasting your own pumpkin to use in recipes or to make your own pumpkin puree. When you cut open the pumpkin and remove the guts, save them so you can roast your own seeds.

To make your pumpkin seeds, start by separating them from the guts of the pumpkin, placing them in a colander, and rinsing really well. Make sure they are completely rinsed with no guts stuck to them. Put the seeds on a paper towel so they can dry a little. If you are planning on seasoning them with salt or another seasoning, you might want to add the seasoning while they are still wet so it sticks. But you can also coat them with oil, then add the seasoning.

Turn your oven to about 170 degrees Fahrenheit and roast them for 15 minutes. Try to avoid more than 20 minutes or you might roast out the nutrients of the seeds. Remove them from the oven and store how you like. 

 I can’t tell you how many people I have seen at the farm that talk about roasting their own pumpkin seeds. In fact, there was one woman that came in last weekend and talked about how she used them as snacks for her children. I never thought of them as a frugal snack.

Pumpkin Seeds Nutrition – Ways to Use Pumpkin Seeds

The simplest way to add more pumpkin seeds to your diet is to eat them as a snack.  Grab a handful and munch on them when you’re feeling a little hungry. You can also top salads, soups, and chilis with the seeds, or grind them up to add to various baked recipes as well.

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One Comment

  1. Pumpkin seeds are very tasty. I use to eat them after heating for a minute. It’s very good for our health too. My kids also love to chew this seeds.

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