Pumpkin seeds, also known as pepitas, are a nutritious snack that provides various essential nutrients. The nutritional value of pumpkin seeds can vary slightly depending on factors such as serving size and how they are prepared (roasted, raw, salted, unsalted, etc.). Here is an approximate nutritional breakdown for a 1-ounce (28-gram) serving of roasted, unsalted pumpkin seeds:

• Calories: 151
• Total Fat: 13 grams
  • Saturated Fat: 2.3 grams
  • Monounsaturated Fat: 5 grams
  • Polyunsaturated Fat: 4.5 grams
• Cholesterol: 0 milligrams
• Sodium: 2 milligrams
• Total Carbohydrates: 5 grams
  • Dietary Fiber: 1.7 grams
  • Sugars: 0.2 grams
• Protein: 7 grams
• Vitamins and Minerals (Approximate Daily Values based on a 2,000-calorie diet):
  • Magnesium: 37% DV
  • Iron: 23% DV
  • Phosphorus: 33% DV
  • Zinc: 14% DV
  • Copper: 19% DV
  • Manganese: 42% DV
  • Potassium: 5% DV
  • Vitamin K: 18% DV

Pumpkin seeds are particularly rich in healthy fats, especially monounsaturated and polyunsaturated fats. They are also a good source of protein and dietary fiber. Additionally, pumpkin seeds are packed with essential minerals like magnesium, iron, phosphorus, and manganese. These seeds are also a decent source of zinc and copper.

Pumpkin seeds are often considered a nutritious snack option and can be incorporated into various dishes like salads, oatmeal, or used as a topping for yogurt. They are not only tasty but also provide a range of health benefits due to their nutrient content.