Pumpkin Seeds (Pepitas) Overview
Pumpkin seeds are nutritional powerhouses rich in magnesium, zinc, iron, and healthy fats, supporting prostate health, sleep quality, and immune function.
Why Pumpkin Seeds (Pepitas) Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Pumpkin Seeds (Pepitas) Nutrition Facts
Per 28g (28g (about 1 oz or 85 seeds))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 151 | — |
| Protein | 8.5g | 17% |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 1.7g | 6% |
| Sugar | g | — |
| Total Fat | 13g | 17% |
| iron | 2.5mg | 14% |
| magnesium | 156mg | 39% |
| zinc | 2.2mg | 20% |
| copper | 0.4mg | 40% |
| phosphorus | 329mg | 33% |
GI: 10 ()
Key Nutrients in Pumpkin Seeds (Pepitas) for Athletic Performance
Carbs
3gSupports athletic performance by providing essential carbs
Protein
8.5gSupports athletic performance by providing essential protein
Iron
2.5mgSupports athletic performance by providing essential iron
Best Ways to Eat Pumpkin Seeds (Pepitas) for Athletic Performance
- Roasted with sea salt as a snack
- Sprinkled on salads or soups
- Ground into seed butter
- Added to trail mix or granola
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Pumpkin Seeds (Pepitas) Health Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
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