Halloween is more than candy, costumes and decorating pumpkins. It's also a time to bake and eat pumpkin seeds.
So, just what kind of nutritional value do pumpkin seeds have?
According to the Bowes & Church's Food Values of Portions Commonly Used; 18th Edition, By: Jean A. T. Pennington and Judith Spungen Douglass: (The serving sizes listed in the book are for a 1 oz. serving size. This article has broken it down into a 1/4 oz. serving size).
A 1/4 oz. serving size of roasted pumpkin seeds is about 36 seeds and 37 calories.
- Fat content: 3 g total fat; .6 g of saturated fat, .9 g monounsaturated fat, 1.4 g polyunsaturated fat
- Carbohydrate content: 1 g of complex carbohydrate, .3 g of dietary fiber
- Protein content: 2.3 g of protein
- Mineral content: 57 mg of potassium, 83 mg of phosphorus, 38 mg of magnesium, 1 mg of iron, .4 mcg of selenium
- Vitamin content: .3 mg of vitamin C, 1.3 mcg of vitamin A, 4 mcg of folate
Keep in mind, these values are based on pumpkin seeds roasted with no added fat.
Quick Recipe:
- Separate and rinse seeds in warm water; drain.
- Spread seeds on a cookie sheet in a single layer.
- Cook at 325 degrees Fahrenheit for approximately 22 minutes.
- Remove from oven and allow to cool for approximately 10 minutes.
Happy Autumn!
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