Pumpkin Seeds vs Sunflower Seeds: Nutrition Compared
Pumpkin seeds vs sunflower seeds compared per ounce with USDA data: protein, magnesium, zinc, vitamin E, selenium, sodium in salted seeds and how to use each.
pumpkin seeds
Pumpkin Seed Pesto (Nut-Free, 15 Minutes)
Nut-free pumpkin seed pesto with toasted pepitas, basil, Parmesan and lemon in 15 minutes. About 144 calories per 2 tbsp, plus vegan swaps and safe storage tips.
Roasted Pumpkin Seeds (Savory and Sweet)
How to roast pumpkin seeds from a fresh pumpkin or raw pepitas: oven time and temperature, seasonings, magnesium and protein per serving.
Pumpkin Seeds Nutrition and Health Benefits
Pumpkin seed kernels supply magnesium, zinc, iron and protein. See USDA amounts per ounce, shelled-versus-whole differences and practical roasting guidance.