Pumpkin Seeds: Tiny Powerhouses of Protein & Magnesium

A ¼-cup handful delivers 7 g protein, 37 % DV magnesium and heart-healthy fats—perfect for salads, granola or pesto.

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Pumpkin Seeds: Tiny Powerhouses of Protein & Magnesium

Zinc Vegan Protein Gluten-Free Healthy Fats Magnesium Fiber

Why Pumpkin Seeds Deserve a Spotlight

Also called *pepitas*, pumpkin seeds are the edible kernels of ***Cucurbita*** squash. Once the fibrous hull is removed and the seed is gently roasted, you get a crunchy snack packed with plant protein, minerals and antioxidants.

Nutrition per ¼ cup (30 g)

|Calories|Protein|Fat|Carbs|Fiber|Magnesium|Zinc|Iron| |---|---|---|---|---|---|---|---| |170 kcal|7 g|14 g*|5 g|2 g|37 % DV|20 % DV|14 % DV| *80 % unsaturated; ~2 g omega-6.

Science-Backed Benefits

- **Heart health**: phytosterols and arginine may improve cholesterol and blood-flow function. - **Sleep support**: natural tryptophan plus magnesium aids melatonin production. - **Blood sugar stability**: fiber, protein and healthy fats slow carbohydrate absorption. - **Prostate & bladder**: studies show seed oil can ease benign-prostatic-hyperplasia symptoms.

Possible Downsides

- Calorie-dense; measure portions if you’re watching weight. - Can trigger reactions in people allergic to pumpkin-family squash. - Store poorly if exposed to heat—rancid fats lose benefits.

Kitchen Uses Beyond Trail Mix

- Toast lightly (5 min / 160 °C) and sprinkle on oatmeal or soup. - Blend into **pepita pesto** for a nut-free alternative. - Swap 25 % of flour with ground seeds for protein-rich baking. - Stir into chocolate bark with dried fruit.

Buying & Storage

Choose **raw, green pepitas** free of cracks. Keep in an airtight jar in the fridge up to **6 months** or freezer 1 year to protect fragile fats.

1. Pumpkin Seeds

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Pumpkin Seeds: Tiny Powerhouses of Protein & Magnesium

A ¼-cup handful delivers 7 g protein, 37 % DV magnesium and heart-healthy fats—perfect for salads, granola or pesto.

0.0(0)

F T IN P W V

Zinc Vegan Protein Gluten-Free Healthy Fats Magnesium Fiber

Why Pumpkin Seeds Deserve a Spotlight

Nutrition per ¼ cup (30 g)

|Calories|Protein|Fat|Carbs|Fiber|Magnesium|Zinc|Iron| |---|---|---|---|---|---|---|---| |170 kcal|7 g|14 g*|5 g|2 g|37 % DV|20 % DV|14 % DV| *80 % unsaturated; ~2 g omega-6.

Science-Backed Benefits

Possible Downsides

- Calorie-dense; measure portions if you’re watching weight. - Can trigger reactions in people allergic to pumpkin-family squash. - Store poorly if exposed to heat—rancid fats lose benefits.