Roasted Pumpkin Seeds

Healthy Fats and Minerals

Prep: 5 Min | Cook: 30 Min

Pumpkin seeds are an excellent source of healthy fats and minerals such as zinc and phosphorous.

Low FODMAP choice



1 cup Pumpkin Seeds
2 tsp Olive Oil


  1. To make a quick snack, spread the pumpkin seeds in a single layer on a baking sheet and drizzle them lightly with olive oil. Bake for about 30 minutes at 300 degrees, shaking the baking sheet from time to time to prevent burning.
  2. Eat seeds by themselves or sprinkle in yogurt, onto salads, or mix with dried fruits and nuts.

Nutrition Facts

Servings: 4

Amount per Serving

Calories: 90

Total Fat: 5g

Total Carbohydrate: 9g

- Dietary Fiber: 3g

- Sugars: 0g

Protein: 3g

Magnesium: 10%

Zinc: 10%

These percentages represent the suggested daily healthy adult dose for vitamins and minerals.