Pumpkin Seeds

Nutritional Facts: 28 grams serving
Calories: 151  cal
Protein: 7 grams
Carbohydrates: 5 grams
Iron: 2.3 milligrams
Sodium: 5 milligrams

Often scooped out and discarded when carving pumpkins, these seeds, also known as pepitas, are a hidden gem of nutrition. Pumpkin seeds are an excellent source of non-heme iron, supporting the body's energy production and oxygen distribution. But beyond iron, these crunchy seeds are packed with healthy fats, particularly omega-3 and omega-6 fatty acids, which can benefit heart health. Moreover, their magnesium content plays a vital role in various physiological functions, including nerve and muscle function, bone health, and energy production. Enjoyed roasted as a snack or sprinkled on salads and yogurts, pumpkin seeds provide a delightful combination of taste and nutrition.