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Like most nuts and seeds, pumpkin seeds are especially delicious roasted because roasting brings out their natural flavor. Unfortunately, high temperatures are said to destroy the potency of their essential fatty acids. So, for best nutritional value, it is best to eat nuts and seeds raw. Pumpkin seeds are great tossed in salads, mixed with grains, or ground up and added to salad dressings, casseroles, soups, and baked goods. Both hulled and unhulled pumpkin seeds are enjoyed as a dry-roasted snack food.
The seeds of all varieties of pumpkins and squash are edible. Green hulled pumpkin seeds are called pepitas and are often used in southwestern and Mexican cooking.
Pumpkin seeds (hulled), 142 seeds (1 oz.)
Calories: 153
Protein: 6.9g
Carbohydrate: 5.05g
Total Fat: 13g
Fiber: 1.1g
*Excellent source of: Iron (4.2mg)
*Good source of: Zinc (2.1mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
