This seasonal seed is packed with antioxidants and has impressive health benefits — and they're even healthier roasted.

Pumpkin seeds are a fall favorite, but don’t let that stop you from consuming them year-round. They are rich in fiber, vitamin E, zinc, potassium, magnesium, iron and calcium

Pumpkin seed nutrition facts

One ounce (a little less than ¼ cup) of pumpkin seeds has: – 163 Calories – 8.5 grams protein – 4.2 grams carbohydrates – 1.8 grams fiber – 14 grams fat – 156 milligrams magnesium (37% daily value) – 14.7 milligrams calcium – 2 grams zinc

Pumpkin seed consumption has been linked to better metabolic health (assessing indicators such as blood sugar, blood pressure and cholesterol management).

– Lemons – Watercress – Cottage cheese – Brazil nuts – Garlic – Greek yogurt

More nutritional information on everyday foods

Pumpkin seeds are high in fiber, so individuals not used to fiber in their diet or who cannot tolerate fiber due to a physical condition may experience gastrointestinal distress such as bloating, gas, constipation or diarrhea

– Pumpkins are considered fruits, not vegetables; all pumpkin parts (right down to the skin) are edible.

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