What is the nutritional value of pumpkin seeds?

Pumpkin seeds supply minerals such as phosphorous, magnesium, iron, manganese, zinc, and copper. In addition, pumpkin seeds are a good source of vitamin A, vitamins B1, B2, and B3, protein, monounsaturated fats, and phytosterols, particularly beta-sitosterol. In one-third cup of shelled pumpkin seeds there are about 90 calories, 4 grams of fat, 4 grams of protein, and 11 grams of carbohydrate.

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