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.
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 ÂĽ 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.