Pumpkin seeds are a potent source of many nutrients, offering high levels of essential vitamins and minerals in a small serving. But they also are high in calories, so limit your portions to help manage a healthy weight.

Nutritional Profile

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses.

Pumpkin seeds are also an excellent source of:

• Phosphorus
• Magnesium
• Iron
• Potassium
• Copper

Nutrients per Serving

A quarter-cup serving of dried pumpkin seed kernels contains:

• Calories: 180
• Protein: 10 grams
• Fat: 16 grams
• Carbohydrates: 3 grams
• Fiber: 2 grams
• Sugar: 0 grams

Portion Sizes

Because pumpkin seeds are high in calories, limit your portions to the recommended serving size of about one-quarter cup. The seeds' high fiber content can help regulate your blood sugar and make you feel fuller, however, lowering the urge to overeat.

How to Store and Prepare Pumpkin Seeds

Pumpkin seeds make a great snack on their own, and they're easy to add to many meals and recipes.

Great ways to get pumpkin seeds' small-but-mighty health boost in your diet include:

• Add them to smoothies
• Mix them into granola, yogurt, or cereal
• Use them to add some extra crunch to a salad
• Garnish any meal, like soups, chicken dishes, or pastas
• Blend them with other ingredients in a dip like hummus, pesto, or guacamole
• Bake them into cookies and breads
• Toast or roast them in any spice or seasoning for a healthy snack

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