holisticrendezvous

integrating nutrition, fitness, sprituality, conscious living, and a little sass

Pumpkin Seeds

pumpkin seeds

Pumpkin seeds are sometimes overlooked, but their flavor and nutrient profile isn’t one to miss. They are one of the best plant-based sources of zinc, making them a vital part of a plant-based lifestyle. They also add a beautiful color to meals, so they are great to add when you need a pop of color on your plate.

Benefits: The unique and diverse amount of antioxidants, especially the multiple forms of vitamin E in pumpkin seeds, make them extremely beneficial in antioxidant support. They are also loaded with minerals, especially zinc, which makes them important in a plant-based diet, since zinc is mostly found in animal proteins. Pumpkin seeds have also been found to have merit in diabetic treatments, have anti-microbial benefits due to their anti-fungal and anti-viral properties, and the lignans in pumpkin seeds have been studied for their anti-cancer benefits.

How To Use: Pumpkin seeds add a yummy flavor and texture to baked goods, taste delicious and add crunch (especially when toasted) to salads, are fantastic in smoothies, great in trail mixes/granolas, and a treat just on their own. They also make great butters and milks! Studies show that roasting them for longer than 20 minutes starts to denature the fats, so keep this in mind when roasting! 🙂

Nutrition Facts: Servings Size: 1/4 cup

  • Calories: 160
  • Protein: 7 grams
  • Fats: 14 grams
  • Carbohydrates: 4 grams
    •     Fiber: 0 grams
  • Manganese: 73.5% DV
  • Phosphorus: 56.8% DV
  • Copper: 47.7% DV
  • Magnesium: 47.7% DV
  • Zinc: 22.9% DV
  • Iron: 15.7% DV


*It’s best to store seeds in the fridge or freezer to keep them from going rancid, but fine to keep in the pantry if you will be using them within a month or two! 

3 comments on “Pumpkin Seeds

  1. Pingback: Make your own trail mix | holisticrendezvous

  2. Pingback: Paleo Cereal | holisticrendezvous

  3. Pingback: Which fats are good fats? | holisticrendezvous

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