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

Nutrient	Absolute amount per 1 ounce of pumpkin seeds	%DV per 1 ounce of pumpkin seeds
Vitamin K	13.2 mcg	17%
Folate	16.0 mcg	4%
Copper	0.4 mg	19%
Iron	4.2 mg	23%
Magnesium	150 mg	37%
Manganese	0.8 mg	42%
Phosphorus	328 mg	33%
Potassium	226 mg	6%
Zinc	2.1 mg	14%

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

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.

GREEN OR WHITE: Some pumpkin seeds are encased in a hard white shell, however most stores sell the shelled, green variety.
RAW OR ROASTED: Pumpkin seeds can be eaten either raw or roasted. Roasting brings out a nutty, rich flavor with a bit of crunch.

Cook It

SOUPS

Chop and sprinkle over soup to add crunch.

SMOOTHIE

Add pumpkin seeds to a smoothie.

VEGETABLES

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

DRESSING

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