1. Pumpkin seeds

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    Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.

    Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.

    Nutrients in Pumpkin Seeds

    0.25 cup (32.25 grams)
    Nutrient                   %Daily Value
    manganese                73.5%
    tryptophan                 53.1%
    magnesium               47.7%
    phosphorus               39.7%
    copper                      21.5%
    protein                      19.5%
    zinc                         16.8%
    iron                         15.7%
    Calories                  (180)10%

     

    This chart graphically details the %DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart. Continue reading


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