These ‘little seeds’ come from a variety of pumpkins and make a nutritious and delicious snack as they are  packed with protein, good fats, minerals, and antioxidants.  Regarding protein content, all nine essential amino acids are represented in these seeds.  Seed-based antioxidants include plant phenols, zinc, and vitamin E.  Pepitas are a great addition to smoothies, can be enjoyed with ice cream as a topping, or on oatmeal or other cereals.

A 1/4 cup serving of pepitas contains:

Protein – 9 grams

Fat – 14 grams

Carbs – 3 grams

Fiber – 2 grams

Magnesium -168 mg

Potassium – 240 mg

Iron – 3 mg

Zinc – 2 mg

Copper – 0.4 mg