Pumpkin seeds are are sometimes referred to as pepitas.
- Pumpkin seeds are a good source of magnesium, which is important for bone formation and decrease the risk of osteoporosisin women after menopause
- help protect against type 2 diabetes
- Pumpkin seeds contain omega-3and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver
- helps lower the total amount of cholesterolin the blood and decrease the risk of heart disease.
- decrease the risk of thrombosis and arrhythmias, which lead to heart attack, stroke, and sudden cardiac death
- slightly lower blood pressure
- helping maintain a healthy weight
- strengthenthe immune system
- Pumpkin seeds are a good source of zinc
- Good in pregnancy
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
In addition, a 1-ounce (28-gram) serving contains (1):
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI