Lexine Acosta

Written by Lexine Acosta

Modified & Updated: 01 Jun 2024

Jessica Corbett

Reviewed by Jessica Corbett

Source: Ohnuts.com

Pumpkin seeds are a popular and nutritious snack known for their crunchy texture and delightful flavor. Not only are they tasty, but they also pack a powerful punch when it comes to nutritional benefits. Roasted and salted pumpkin seeds are a delightful treat that can be enjoyed on their own or added to various recipes to enhance both taste and nutrition. In this article, we will explore the nutrition facts of roasted salted pumpkin seeds, highlighting their impressive nutrient profile and their potential health benefits. Whether you’re a fan of snacking or looking to incorporate more nutrients into your diet, understanding the nutritional value of pumpkin seeds will undoubtedly pique your interest and inspire you to include them in your daily routine. So, let’s dive into the world of roasted salted pumpkin seeds and discover the many reasons why they make an excellent addition to a healthy and wholesome diet!

Key Takeaways:

  • Pumpkin seeds are a powerhouse of essential nutrients, fiber, and antioxidants that support heart health, immune function, and weight management. They’re also great for bone health, energy, and better sleep.
  • Including roasted salted pumpkin seeds in your diet can help regulate blood sugar levels, improve digestive health, and promote healthy skin and hair. They can also enhance mood and mental well-being, making them a superfood for overall wellness.
Table of Contents

Rich in Essential Nutrients

Pumpkin seeds are packed with essential nutrients such as magnesium, zinc, iron, and B vitamins, making them a great addition to a healthy diet.

Excellent Source of Fiber

Just a handful of roasted salted pumpkin seeds provides a significant amount of dietary fiber, which aids in digestion and promotes feelings of fullness.

High in Antioxidants

Pumpkin seeds are rich in antioxidants, including vitamin E and carotenoids, which help protect the body from free radicals and may reduce the risk of chronic diseases.

Promote Heart Health

The combination of healthy fats, fiber, and antioxidants in pumpkin seeds can contribute to heart health by reducing LDL cholesterol levels and lowering the risk of heart disease.

Support Immune Function

Pumpkin seeds contain immune-boosting nutrients like zinc and vitamin E, which help enhance the body’s immune response and protect against infections.

Aid in Weight Management

The fiber and protein content in pumpkin seeds can help regulate appetite, control cravings, and support healthy weight management when incorporated into a balanced diet.

Improve Prostate Health

Research suggests that consuming pumpkin seeds may help improve prostate health and reduce the risk of prostate-related issues in men.

Support Bone Health

The combination of magnesium, phosphorus, and other minerals found in pumpkin seeds contributes to maintaining strong and healthy bones.

Boost Energy Levels

Pumpkin seeds are a natural source of energy, thanks to their protein, healthy fats, and nutrient content, making them an ideal snack for an energy boost.

Aid in Better Sleep

The amino acid tryptophan present in pumpkin seeds is essential for the production of serotonin, which promotes better sleep and relaxation.

Regulate Blood Sugar Levels

The combination of fiber, healthy fats, and magnesium in pumpkin seeds can help stabilize blood sugar levels and improve insulin sensitivity.

Support Healthy Skin

The antioxidants and vitamin E in pumpkin seeds help protect the skin from damage caused by free radicals, promoting a healthy and youthful complexion.

Promote Hair Growth

The nutrients present in pumpkin seeds, such as iron, zinc, and vitamin E, contribute to the nourishment of hair follicles and may promote healthy hair growth.

Improve Digestive Health

The fiber content in pumpkin seeds supports a healthy digestive system by promoting regular bowel movements and preventing constipation.

Enhance Mood and Mental Well-being

Pumpkin seeds contain tryptophan, an amino acid that plays a role in the production of serotonin, a neurotransmitter associated with mood and mental well-being.


In conclusion, pumpkin seeds roasted and salted are not only delicious but also offer a range of health benefits. They are packed with essential nutrients like protein, fiber, healthy fats, and various vitamins and minerals. Incorporating these nutritious seeds into your diet can help improve heart health, lower blood pressure, support digestion, and boost immune function. Plus, they make for a great snack option that is both satisfying and nutritious. So, next time you’re craving a crunchy and nutritious treat, reach for some roasted and salted pumpkin seeds for a guilt-free indulgence!


1. Are roasted salted pumpkin seeds healthy?

Yes, roasted salted pumpkin seeds are healthy. They are an excellent source of protein, fiber, and healthy fats. They also contain important minerals like magnesium, potassium, and iron.

2. How many calories are in roasted salted pumpkin seeds?

The number of calories in roasted salted pumpkin seeds will depend on the serving size. On average, one ounce (28 grams) of roasted salted pumpkin seeds contains about 150 calories.

3. Can roasted salted pumpkin seeds help with weight loss?

Due to their high protein and fiber content, roasted salted pumpkin seeds can help promote feelings of fullness and reduce cravings, which may aid in weight loss efforts when consumed as part of a balanced diet.

4. Can I eat roasted salted pumpkin seeds if I have allergies?

If you have allergies to nuts or seeds, it’s best to consult with a medical professional before consuming roasted salted pumpkin seeds. While they are not considered a common allergen, some individuals may still experience allergic reactions.

5. How should I store roasted salted pumpkin seeds?

To maintain their freshness and crunchiness, store roasted salted pumpkin seeds in an airtight container in a cool and dry place. They can last up to several months when stored properly.

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