Nuts and seeds make up part of a healthy and balanced diet. Pumpkin seeds, also called pepitas, boost your intake of several essential nutrients.
While both raw and roasted pumpkin seeds offer health benefits, raw organic pumpkin seeds (we recommend this) offer more nutritional value because some nutrients are destroyed during the roasting process.
Raw pumpkin seeds provide a rich source of fiber, a type of carbohydrate that prevents constipation and benefits digestive health. The seeds also boost your intake of protein — each ounce of seeds provides almost 9 grams of the nutrient. You also increase your mineral intake when you eat pepitas.
The seeds contain iron, a mineral essential to red blood cell function, as well as potassium, phosphorus, zinc and magnesium. Because roasting does not destroy fiber, protein, and minerals, these nutrients are found in roughly equal amounts in both raw and roasted pumpkin seeds.