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Nutrition information: Serving: 2 tablespoons (20 grams)
Servings per recipe: 16
Calories: 130 (100 from fat)
Fat: 11 grams (1.5 saturated fat, 0 trans fats)
Cholesterol: 0 milligram
Sodium: 150 milligrams
Total carbohydrate: 3 grams (1 fiber, 0 sugar)
Protein: 5 grams

Recipe tip

To lower the sodium even more, try replacing the salt with your favorite no-salt seasoning. Get creative by combining several of your favorites. For a spicy seed, try a combination of red pepper flakes, cayenne pepper and smoked paprika!

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Hot-from-the-oven pumpkin seeds

Pumpkin seeds are a very good source of phosphorus, magnesium and manganese needed for bone health.


Seeds from 1 medium pumpkin (about 2 cups)
nonstick cooking spray
1 teaspoon salt (or to taste*)


  1. Preheat oven to 250 F.M
  2. After carving pumpkin, collect seeds and place in strainer. Pick out pulp and strings. Rinse well.
  3. Drain seeds and place on paper towels. Pat dry.
  4. Once seeds are dry, spread in a single layer on a baking sheet. Spray seeds with nonstick cooking spray and toss to coat. Sprinkle with salt.
  5. Bake for 45 to 55 minutes, stirring occasionally. Seeds should be lightly brown and dry when done.
  6. Serve warm. Store cooled leftovers in zip-close bags.

Makes 16 servings

*Option not included in nutrition facts.


Source: Alissa Mattison, communications specialist, Allina Health's Patient Education Department

First published: 10/08/2012
Last updated: 10/29/2013

Reviewed by: Allina Health's Patient Education Department