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Paleo Foods: Pumpkin Seeds

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Pumpkin seeds may be small, but they are packed with nutrients and quality fats!

Pumpkin seeds — also called pepitas — are flat, oval and green in color. The term “pepita” is derived from Mexico and means “little seed of squash”.

Pumpkin seeds are notably plucked from pumpkins as a Halloween tradition, then roasted for a nutrient-rich and delicious snack. Because these seeds contain fragile omega-6 fats, if you choose to roast them, it’s best to roast them quickly — under 20 minutes — then store in an airtight container in a cool, dark location.

These seeds are packed with nutrients like magnesium, zinc, manganese and phosphorous.

Nutrition Details

NutrientAbsolute amount per 1 ounce of pumpkin seeds%DV per 1 ounce of pumpkin seeds
Vitamin K13.2 mcg17%
Folate16.0 mcg4%
Copper0.4 mg19%
Iron4.2 mg23%
Magnesium150 mg37%
Manganese0.8 mg42%
Phosphorus328 mg33%
Potassium226 mg6%
Zinc2.1 mg14%


Macronutrients Macros in Context

Here’s how 1 ounce of pumpkin seeds stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 ounce of pumpkin seeds fit into the typical nutrient profile of a Paleo meal.

Macros in Context - Hot peppers

Buying it Buy It

Purchase raw (and preferably organic) pumpkin seeds in prepackaged containers or bulk bins. A benefit to buying raw pumpkin seeds is the ability to control the roasting temperature.


Cooking with it Cook It


Chop and sprinkle over soup to add crunch.


Add pumpkin seeds to a smoothie.


Toss whole or finely chopped pumpkin seeds on top of sautéed vegetables or a salad.


Grind pumpkin seeds and mix with olive oil, lemon and herbs to make a salad dressing.


Recipe ideas Recipe Ideas

Green Salad With Clementine Dressing

Green Salad With Clementine Dressing

Spicy pumpkin seeds

Spicy pumpkin seeds

Raw Kale Salad

Raw Kale Salad


Photo of Ashley Noël

Hi I’m Ashley, I’m an ADAPT Certified Functional Health Coach

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  • transitioning to a Paleo diet
  • reaching your fitness goals
  • getting through those hurdles
    • limiting sugar, gluten, carbs
    • eating out
  • overall life satisfaction

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