Roasted pumpkin seeds: Tasty snack and age-old remedy

Fall is my favorite time of year. And one of my favorite activities is picking out a pumpkin at the local pumpkin patch. Since I was a child, it’s been an annual tradition to cut the top out of a pumpkin, scoop out the seeds and toast the seeds in the oven for a tasty crunchy snack.

It wasn’t until I was an adult that I found out “pumpkin seeds contain 5 grams of protein and fiber per 1-ounce serving and are a good source of zinc and magnesium.”

That’s important because a zinc deficiency has long-reaching effects on your health. If you’re not sure about your levels, there’s an easy at home zinc deficiency test you can do to find out.

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But that’s not the only reason to snack on pumpkin seeds, year-round for that matter…

Native Americans used pumpkin seeds as an age-old remedy for bladder, kidney and digestive problems. And modern-day research says there’s definitely something to that.

The seeds also contain phytosterol, which is a protective compound believed to guard against prostate enlargement.

Let the pumpkin carving begin!

Roasted Pumpkin Seeds


1 1/2 cups pumpkin seeds
2 teaspoons olive oil
Sea salt


1. Preheat oven to 300 degrees F.
2. Clean seeds.
3. Toss seeds in a bowl with olive oil and sea salt.
4. Spread the seeds in a single layer on a baking sheet.
5. Bake for about 45 minutes or until golden brown. Stir occasionally.

Editor’s Note: If you just pay $1 to help cover the shipping costs… The Olive Oil Hunter, TJ Robinson, will send you a complimentary $39 bottle of one of the greatest olive oils I’ve ever tasted… You must check this out

Nutrition Facts

Roasted Pumpkin Seeds (6 serving)

Amount Per Serving
Calories 84.6, Total Fat 4.6 g, Saturated Fat 0.8 g, Polyunsaturated Fat 1.6 g, Monounsaturated Fat 2.1 g, Cholesterol 0.0 mg, Sodium 479.6 mg, Potassium 147.1 mg, Total Carbohydrate 8.6 g, Dietary Fiber 2.3 g, Sugars 0.0 g, Protein 3.0 g


Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.