Pumpkin seeds—also called pepitas—are tiny but mighty. Packed with protein, minerals, and plant compounds, these little green seeds are more than just a crunchy snack. While you may know they’re good for you, there are 15 surprising pumpkin seed benefits

most people have never heard of. Plus, we’ll cover their nutrition profile and the best ways to use them daily.
🌟 Nutrition at a Glance
One ounce (about 28g) of pumpkin seeds contains:

Protein: 7g

Magnesium: 37% of daily needs

Zinc: 14% of daily needs

Healthy fats: Omega-3s + monounsaturated fats

Fiber + antioxidants

This nutrient-dense profile makes pumpkin seeds a powerhouse food for men, women, and even kids.