Pumpkin Seeds
Flat green seeds rich in magnesium and zinc, two minerals tied to sleep quality and hormone health.
Sleep
Hormone Balance
Heart Health
Pumpkin seeds (pepitas) are an excellent source of magnesium, zinc, protein, and healthy fats. They support immune function and promote heart and prostate health. Sprinkle pumpkin seeds over salads or add them to granola.
Pumpkin Seeds
Per
1 oz (28g)
Calories
157
Vitamin K
2%
Vitamin A
0%
Vitamin C
1%
Vitamin B12
0%
Vitamin D
0%
Iron
14%
Magnesium
39%
Potassium
5%
Calcium
1%
Fiber
1.7g
Nutrition Highlights
Magnesium, zinc, plant protein, healthy fats
Fuhrman ANDI chart, 0.25 cup
Nutrition Density Score (ANDI Score)
52
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Lightly toasting brings out flavor without significantly degrading the minerals; avoid high heat for long periods, which can oxidize the fats.
Absorption Boost
Eaten in the evening — magnesium content may support sleep onset
Vitamin C foods — aids absorption of pumpkin seed's plant-based iron
Use Caution If
You're managing calorie intake closely — calorie-dense like most seeds
You take zinc supplements separately — easy to exceed upper intake limits when stacking sources
Storage
Store in an airtight container in the fridge or freezer to prevent the fats from turning rancid.
Biomarkers to Track
Subjective
(Daily)
Sleep onset and quality
Mood stability
Objective
(Quarterly)
Serum magnesium
Serum zinc