Health Benefits of Pumpkins + A Delicious Roasted Pumpkin Seed Recipe!

Susan Hoff
October 19, 2023

Take a deep dive into the surprisingly powerful potential of pumpkins and their seeds.

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Pumpkin, with its vibrant orange hue and delicious flavor, is a quintessential fall favorite. But did you know that beyond its taste and seasonal charm, pumpkin offers a wealth of nutritional benefits? In today’s blog, we'll dive into the pumpkin nutrient content, explore pumpkin seeds nutrition facts, and discover why this roasted pumpkin seeds recipe is a must-try.

The Endless Nutritional Benefits of Pumpkin

Before we delve into the world of roasted pumpkin seeds, let’s take a moment to appreciate pumpkin’s nutrient content. This low-calorie food is high in essential nutrients like vitamin A, vitamin C, and dietary fiber. In particular, pumpkin is renowned for its impressive vitamin A content, with just one cup of cooked pumpkin providing more than 200% of your recommended daily intake. Vitamin A is vital for maintaining good vision, healthy skin, and a strong immune system. Personally, I particularly love foods that take good care of my skin

Some Pumpkin Seeds Nutrition Facts

Pumpkin seeds are a significant part of the pumpkin's nutritional treasure trove. These small seeds are packed with protein, healthy fats, fiber, vitamins, and minerals. They are also a rich source of magnesium, zinc, and antioxidants!

Why Are Pumpkin Seeds Healthy?

Pumpkin seeds are healthy for several reasons. They provide a well-rounded nutritional profile and are a versatile addition to your diet. Whether you enjoy them as a snack or use them as a crunchy topping for salads and soups, pumpkin seeds offer many health benefits. Moreover, their amazing qualities shouldn’t be underestimated when it comes to your physical health. Here are the most important pumpkin seeds benefits:

Roasted Pumpkin Seeds Recipe

This simple yet delightful snack is not only a great way to make the most of the pumpkin's seeds, but it’s also a delicious treat that can be enjoyed year-round!


  • Fresh pumpkin seeds
  • Olive oil
  • Salt
  • Optional seasonings (such as paprika, garlic powder, or cinnamon for a sweet twist)


  1. Preheat your oven to 300°F (150°C).
  2. Carefully scoop out the pumpkin seeds from your pumpkin, removing any excess pumpkin flesh.
  3. Rinse the seeds under cold water to remove any remaining pumpkin bits.
  4. Pat the seeds dry with a paper towel.
  5. In a bowl, toss the seeds with a drizzle of olive oil and a pinch of salt. Add your choice of seasonings as desired.
  6. Spread the seeds in a single layer on a baking sheet.
  7. Roast in the preheated oven for about 30-40 minutes or until they turn golden brown, stirring occasionally for even roasting.
  8. Remove from the oven and let them cool before enjoying.

This recipe makes for a healthy, satisfying snack that you can savor throughout the year.

Pumpkin is more than just a symbol of the fall season; it's a nutritional powerhouse with numerous health benefits. My roasted pumpkin seeds recipe is an excellent way to utilize this gourd's seeds while enjoying a crunchy, tasty treat. So, the next time you carve a pumpkin or prepare a pumpkin dish, don't forget to save those seeds and roast them for a healthy and delicious snack. Happy munching!

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.