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 A 1-oz (28-g) serving contains the following nutrients Trusted Source:

• Carbs: 3 g
• Protein: 8.6 g
• Fat: 14 g
• Fiber: 1.7 g
• Manganese: 56% of the Daily Value (DV)
• Copper: 42% of the DV
• Magnesium: 40% of the DV
• Phosphorus: 28% of the DV
• Zinc: 20% of the DV
• Iron: 14% of the DV

Here are some  facts about pumpkin seeds:

1. Nutrient Powerhouse: Pumpkin seeds, also known as pepitas, are a nutritional powerhouse packed with essential nutrients such as protein, fiber, healthy fats, vitamins, and minerals.

2. Munch on Magnesium: Pumpkin seeds are an excellent source of magnesium, a mineral that plays a vital role in various bodily functions, including bone health, heart health, and regulating blood pressure.

3. Plant-Based Protein: Looking for a plant-based protein source? Pumpkin seeds come to the rescue! They contain a good amount of protein, making them a nutritious option for vegetarians and vegans.

4. Omega-3 Fatty Acids: Pumpkin seeds are rich in omega-3 fatty acids, which are beneficial for brain health, reducing inflammation, and supporting cardiovascular health.

5. Zinc Zing: These seeds are a fantastic source of zinc, a mineral known for its immune-boosting properties and important role in promoting healthy skin and wound healing.

6. Mood-Boosting Tryptophan: Pumpkin seeds contain tryptophan, an amino acid that supports the production of serotonin, a neurotransmitter associated with mood regulation and promoting a sense of well-being.

7. Antioxidant Arsenal: Loaded with antioxidants like vitamin E, pumpkin seeds help combat oxidative stress and protect the body's cells from damage caused by free radicals.

8. Prostate Health Support: Pumpkin seeds have been linked to promoting prostate health in men due to their high zinc content. They may help reduce the risk of prostate enlargement and support overall prostate function.

9. Versatile Snacking: Pumpkin seeds can be enjoyed in various ways, whether roasted and lightly salted as a snack, added to salads, baked goods, or used as a crunchy topping for soups and cereals.

10. Sustainable Snack: Using pumpkin seeds helps reduce food waste, as they are often discarded when carving pumpkins for Halloween. Instead, transform them into a delicious and nutritious snack!

These fascinating facts about pumpkin seeds showcase their incredible nutritional profile and versatility, making them a delightful addition to your diet.