Pepitas are the edible seeds of pumpkins that are typically roasted and consumed as a snack. They are small, green, and flat and are packed with essential nutrients that offer numerous health benefits.
Pepitas are a good source of protein, healthy fats, fiber, vitamins, and minerals. They are also low in calories and carbohydrates, making them a nutritious snack option for those looking to maintain a healthy diet.
Pepitas Nutritional Information
Nutritional Value of Pepitas
One ounce (28 grams) of pepitas contains approximately:
- Protein: 7 grams
- Fat: 13 grams
- Fiber: 1.7 grams
- Iron: 15% of the recommended daily intake
- Magnesium: 37% of the recommended daily intake
- Zinc: 23% of the recommended daily intake
- Phosphorus: 33% of the recommended daily intake
- Potassium: 16% of the recommended daily intake
Additionally, pepitas are rich in antioxidants, particularly vitamin E, which helps protect cells from damage caused by free radicals.
Health Benefits of Pepitas
Consuming pepitas as part of a balanced diet can provide several health benefits, including:
- Improved heart health due to their high levels of monounsaturated fats and magnesium.
- Regulated blood sugar levels thanks to their fiber content.
- Enhanced immune function from the zinc and vitamin E present in pepitas.
- Reduced inflammation due to their antioxidant properties.
Whether eaten on their own, added to salads or trail mixes, or used in baking, pepitas are a versatile and nutritious food that can easily be incorporated into a healthy diet.