Pumpkin Seeds
Flat green seeds particularly rich in magnesium, zinc, and iron, with a high protein content for a seed.
What Pumpkin Seeds Provide
Pumpkin seeds, also called pepitas, are among the best seed sources of magnesium, zinc, and iron. They provide around 7 g of protein per ounce, making them useful for adding protein to plant-based meals. Their fat is mostly unsaturated, and they contain phytosterols and antioxidant compounds.
Nutrition Highlights
Magnesium
One ounce provides about 150 mg of magnesium, one of the highest amounts of any common food. Magnesium contributes to normal muscle and nerve function, energy metabolism, and bone structure.
Zinc and Iron
Pumpkin seeds supply roughly 2.1 mg of zinc and 2.3 mg of iron per ounce. Zinc supports immune function and wound healing; iron is needed for oxygen transport in the blood.
Protein
About 7 g of protein per ounce, higher than most nuts. Pairing pumpkin seeds with grains or legumes helps round out the amino acid profile of a plant-based meal.
Phosphorus and Phytosterols
Around 332 mg of phosphorus per ounce. Pumpkin seeds also contain phytosterols, plant compounds that may compete with cholesterol for absorption in the gut and are being studied for their role in heart health.
How to Include Pumpkin Seeds in a Balanced Diet
- Toasted lightly and eaten as a snack.
- Sprinkled over salads, soups, or roasted vegetables.
- Stirred into oatmeal or yogurt for magnesium.
- Blended into pesto or seed butter.
- Added to granola, trail mix, or home-made bread.
Who Might Want to Watch Portions
Pumpkin seeds are calorie-dense at about 151 kcal per ounce. Their high phosphorus content is worth noting for people with kidney disease who have been advised to limit phosphorus. Choose raw or dry-roasted seeds over heavily salted varieties if you are watching sodium.