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Calories In Pumpkin Seeds

Pumpkin Seeds have long been a favorite snack food – especially right after carving the Halloween pumpkin. But how many calories in pumpkin seeds?

It really depends on how you prepare them. Most people prefer to throw them on a baking sheet and plop them in the oven. An entire cup of whole roasted pumpkin seeds baked in the oven without adding salt to them afterward is approximately 290 calories and 13 grams of fat. Of the 13 grams of fat, only 2 grams are made up of saturated fat, which is pretty good. One cup of pumpkin seeds is also going to net 35 grams of carbohydrates.

Pumpkin seeds have long been lauded as a healthy snack. They do have quite a bit of important minerals such as magnesium and zinc. One cup contains 168 mg of magnesium, which is 42% of the daily recommended value. The 6.6 mg of zinc is 44% of the daily recommended value.

Like other seeds, pumpkin seeds also are a great source of protein. One cup has 12 grams of protein. Overall, they are fairly healthy, but the calories in pumpkin seeds can add up fast if you eat too many. That’s the problem with nuts and seeds. They taste great and are small so it is easy to overeat.

Make sure to keep the salt and oils at a minimum when preparing your pumpkin seeds. This will help keep the calories down.

Suzanne Somers

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