Looking for a tasty snack that's also good for you? Look no further than 1 oz (85 seeds) of without salt roasted whole pumpkin and squash seeds! With only 126 calories per serving, these seeds are an excellent source of nutrition and energy.

In addition to being low in calories, roasted pumpkin and squash seeds are also rich in important macronutrients like protein and fiber, making them a great choice for anyone looking to maintain a healthy and balanced diet.

In this article, we'll explore the many benefits of eating roasted pumpkin and squash seeds, including their nutritional content, versatility in cooking, and potential health benefits.

Calories and Macronutrients

One serving of roasted pumpkin and squash seeds contains approximately 126 calories, making them a good choice for anyone watching their calorie intake. They are also a good source of protein, with approximately 5 grams per serving, as well as fiber, with approximately 2 grams per serving. These macronutrients are important for maintaining a healthy and balanced diet. Protein is essential for building and repairing muscle tissue, while fiber can help to regulate digestion and keep you feeling full for longer. Overall, roasted pumpkin and squash seeds are a nutrient-dense snack that can provide you with lasting energy and help keep you feeling full and satisfied throughout the day.

Vitamins and Minerals

Roasted pumpkin and squash seeds are also a good source of essential vitamins and minerals. They are particularly rich in zinc, magnesium, and potassium, all of which play important roles in supporting overall health and wellness. Zinc is necessary for immune system functioning and wound healing, while magnesium is important for maintaining healthy bones and regulating blood pressure. Potassium is essential for maintaining proper fluid balance in the body and regulating heart function. Other important vitamins and minerals found in roasted pumpkin and squash seeds include iron, calcium, and vitamin K, all of which are important for maintaining healthy bones and supporting overall health and wellness. Incorporating these seeds into your diet can help to provide your body with the essential vitamins and minerals it needs to function properly.

Benefits of Eating Pumpkin and Squash Seeds

In addition to their nutritional content, roasted pumpkin and squash seeds offer a number of potential health benefits. For example, their high levels of zinc may help to boost immune system functioning and reduce inflammation throughout the body. Additionally, their fiber content may help to regulate digestion and reduce the risk of constipation, while their protein content can help to support muscle growth and repair. Overall, incorporating roasted pumpkin and squash seeds into your diet can provide you with a number of important health benefits and help to support overall health and wellbeing.

Protein and Fiber

As mentioned earlier, roasted pumpkin and squash seeds are a great source of protein and fiber, two important macronutrients that can help to support overall health and wellbeing. Specifically, their protein content can help to build and repair muscle tissue, while their fiber content can help to regulate digestion and keep you feeling full and satisfied between meals. Incorporating more protein and fiber into your diet can have a number of important health benefits, such as reducing the risk of chronic diseases like heart disease and diabetes, and helping you to maintain a healthy weight. Overall, roasted pumpkin and squash seeds are a great source of protein and fiber, making them an excellent choice for anyone looking to maintain a healthy and balanced diet.

Healthy Snack Option

Roasted pumpkin and squash seeds make an excellent healthy snack option for anyone looking to maintain a healthy and balanced diet. They are low in calories, making them a great choice for anyone watching their weight, and they are also nutrient-dense, providing your body with important vitamins, minerals, protein, and fiber. Additionally, they are easy to store and can be eaten on-the-go, making them a great snack option for busy lifestyles. Overall, roasted pumpkin and squash seeds are a delicious and healthy snack option that can help to support overall health and wellbeing.

Low Carb and Keto-friendly

Roasted pumpkin and squash seeds are a great choice for anyone following a low carb or keto diet, as they are naturally low in carbohydrates and high in fat and protein. This makes them an excellent snack option for anyone looking to maintain ketosis and reduce their carbohydrate intake. Additionally, their high levels of fiber can help to regulate digestion and keep you feeling full and satisfied between meals, making them a great choice for anyone looking to maintain a healthy weight while following a low carb or keto diet. Overall, roasted pumpkin and squash seeds are a great low carb and keto-friendly snack option that can help you to stay on track with your dietary goals.

Versatile Ingredient

Roasted pumpkin and squash seeds are a versatile ingredient that can be used in a variety of different recipes. For example, you can sprinkle them on top of salads or soups to add a delicious crunch, or mix them into baked goods like muffins or breads for added texture and flavor. Additionally, they can be ground up and used as a gluten-free flour substitute, making them a great option for anyone with gluten sensitivities. Overall, roasted pumpkin and squash seeds are a versatile and delicious ingredient that can be used in a variety of different recipes.

Roasting Technique

To roast pumpkin and squash seeds, start by cleaning the seeds and removing any pulp or debris. Then, rinse the seeds in a colander and pat them dry with a paper towel. Next, preheat your oven to 350 degrees Fahrenheit and spread the seeds out in a single layer on a baking sheet. Drizzle them with a little bit of oil and sprinkle them with salt or other seasonings, if desired. Bake the seeds for 10-15 minutes, stirring occasionally, until they are golden brown and fragrant. Let them cool before serving, and store any leftovers in an airtight container for up to a week.

Storage and Shelf Life

Roasted pumpkin and squash seeds can be stored in an airtight container at room temperature for up to a week. However, it's important to note that their shelf life may be reduced if they are exposed to light or moisture. To prolong the shelf life of roasted pumpkin and squash seeds, consider storing them in an airtight container in a cool, dark place, such as a pantry or cupboard. Overall, roasted pumpkin and squash seeds are a convenient and easy-to-store snack option that you can enjoy anytime, anywhere.

Possible Allergies

It's important to note that some individuals may be allergic to pumpkin or squash seeds, and should avoid consuming them if they experience any adverse reactions. Additionally, some individuals may be sensitive to certain seasonings or oils used in the roasting process. If you have any concerns about allergies or sensitivities, be sure to speak with your healthcare provider or a registered dietitian before incorporating roasted pumpkin and squash seeds into your diet. Overall, roasted pumpkin and squash seeds are a delicious and healthy snack option that can provide you with a wide range of important nutrients and health benefits.