Carolyn Bell, RDN – Registered Dietitian Nutritionist
It’s that time of year again when pumpkins are purchased and hollowed out for some ghoulish Halloween fun. But don’t throw out the seeds; not if you want something healthy to munch on! There are176 calories, 3 g fiber, 9 g protein, 14 g of fat (approximately 10 g healthy, omega 3 fats) in ¼ cup of pumpkin seeds (yes, eat the outside shell).
The nutrition found in just ¼ cup of pumpkin seeds: % of Daily Recommended Intake (DRI) values – 74% of manganese, 57% phosphorous, 48% magnesium, 48% copper, 23% zinc, 20% protein, 16% iron.
Simply save the seeds, rinse well (this takes a little effort), and toss the seeds in a little olive oil with your favorite seasonings before roasting in a preheated oven at 300 degrees for 10 – 20 minutes.
*How to know when your seeds are done – At 10 minutes, remove a seed and check the inside seed in the shell; it should be golden, but not brown (over roasted), and the outside shell crispy! Enjoy these healthy, delicious seeds!
