Pumpkin Seeds

Nutritional Value (Per 28g / ~1 oz / ~¼ cup, shelled)
Nutrient Amount
Calories ~151 kcal
Protein ~7g
Fat (mostly healthy) ~13g
Carbohydrates ~5g
Fiber ~1.7g
Magnesium ~37% DV
Iron ~23% DV
Zinc ~14% DV
Phosphorus ~33% DV
Manganese ~42% DV
Copper ~19% DV
Antioxidants Rich (Vitamin E, carotenoids, polyphenols)
DV = Daily Value based on a 2,000-calorie diet

Health Benefits
1. Heart Health – High in healthy fats, antioxidants, magnesium, and zinc, supporting blood pressure regulation and reducing heart disease risk.
2. Prostate & Bladder Health – May help reduce symptoms of benign prostatic hyperplasia (BPH) and support urinary health.
3. Anti-inflammatory – Rich in antioxidants that reduce inflammation.
4. Blood Sugar Control – Beneficial for people with diabetes or insulin resistance.
5. Sleep Aid – Contains tryptophan, which may support better sleep.
6. Immune Support – High zinc and iron content aids immune function.
7. Bone Health – High magnesium helps maintain strong bones.
8. Rich in Antioxidants – Protects cells from oxidative stress.

Culinary Uses
• Snack: Roasted and salted or flavored (spicy, sweet, etc.).
• Salads: Sprinkled over for crunch and nutrients.
• Baking: Added to breads, muffins, granola bars.
• Smoothies: Ground and blended for a nutrient boost.
• Trail Mixes: Mixed with nuts and dried fruit.
• Soups: Used as a garnish for a crunchy topping.
• Cereal or Oatmeal: Added for extra protein and fats.