Roasted Pumpkin Seeds

Roasted pumpkin seeds, often called pepitas, are a popular snack made by seasoning and baking the seeds from pumpkins or other winter squash. They are typically tossed with oil and salt, but can be flavored with sweet or savory spices, and are enjoyed worldwide as a crunchy, nutritious treat.

🍳 View the full Roasted Pumpkin Seeds recipe →

🍽️ Nutrition at a glance

These seeds are a nutrient-dense food, being a good source of plant-based protein, healthy fats, and fiber. A typical one-ounce serving provides around 150-170 calories, along with key minerals like magnesium, zinc, and iron.

Nutrition breakdown

Calories	170 kcal
Protein	8 g
Carbs	5 g
Fat	14 g
Fiber	2 g
Sugar	0.5 g
Sodium	5 mg
Magnesium	150 mg
Phosphorus	330 mg
Zinc	2.2 mg
Iron	2.5 mg
Manganese	1.7 mg
Copper	0.4 mg
Potassium	230 mg
Folate	15 mcg

Per 1/4 cup (30 g) · estimated, varies by recipe

💡 What's interesting

Culturally, pumpkin seeds have been a staple food for Indigenous peoples of the Americas for centuries, valued for their nutrition and long shelf life. Nutritionally, they are unique for their high concentration of antioxidants and are often recommended as a natural source of tryptophan, which may support sleep and mood.