Pumpkin seed nutrition
Pumpkin seeds, or pepitas, are also commonly eaten as a snack. Here’s the nutrient breakdown of 1 ounce (15 grams) of pumpkin seeds in their shell.

Calories: 86
Protein: 4 grams
Fat: 7 grams
Carbs: 2 grams
Fiber: 1 gram
Copper: 21% of the DV
Magnesium: 20% of the DV
Phosphorus: 14% of the DV
Zinc: 10% of the DV

Pumpkin seeds are low in carbs but high in fat, making them an ideal snack for people who follow low carb or plant-based diets.