Seed Varieties (Pumpkin Seeds)—Nutrition & Use

Al Naqi Pumpkin Seeds, small green-colored seeds, are kind of the ultimate snack hack—loaded with all those good-for-you things: vitamins, minerals, and healthy fats. They crunch just right and have that nutty vibe that makes you want to keep popping them. Protein? Loads. Fiber? Yep. Antioxidants? Oh, absolutely. We don’t mess around—these aren’t just any old seeds; they come from legit pumpkins and get dried under the sun to lock in both flavor and all the healthy stuff. Eat them straight out of the bag, or if you want to get creative, toss them on salads, in soups, or blitz them into your morning smoothie. Honestly, it’s hard to go wrong.

So, what even *are* pumpkin seeds? (Besides addictive.) They’re the edible bits from inside pumpkins—flat, oval, and basically nature’s tiny multivitamin. People have been snacking on these forever because, well, they’re awesome.

Here’s the nutrition breakdown for pumpkin seeds (per 100 g):

Calories: 559 (worth it)  
Protein: 30g (kinda wild for a seed, right?)  
Fat: 49g (don’t freak out, it’s the good stuff—omega 3s and 6s)  
Carbs: 16 g  
Fiber: 6 g  
Iron: 8.8 mg  
Magnesium: 550 mg (this is more than most people get in a week, seriously).
Zinc: 7 mg
Sodium: Just 5 mg (so chill)

What is good about pumpkin seeds?

- Protein for days (good for your muscles, unless you hate those)  
- Healthy fats that actually help your heart, not hurt it  
- Zinc to keep your immune system from totally bailing on you  
- Enough fiber to keep things, um, regular  
- Magnesium for chill vibes and better sleep (goodbye, 3 am doomscrolling)

Keep them somewhere cool and dry. Sunlight is not their friend. And close the bag tightly unless you want sad, soggy seeds.

There you go. Pumpkin seeds: probably the easiest upgrade you can make to your snack game.