The Case for Pumpkin Seeds in a Paleo Bar
Pumpkin seeds get overshadowed by almonds and cashews in most people's minds, and I think that's a mistake. Ounce for ounce, they hold their own.
Nutrition at a Glance
Per 1 oz, shelled
- 158 calories
- 8.6g protein
- 13.9g total fat
- 5g carbohydrates
- 1.7g fiber
- 156mg magnesium (~37% DV)
- 2.2mg zinc (~20% DV)
Source: USDA FoodData Central
The protein number is what got my attention when I was first putting recipes together - 8.6 grams per ounce is more than you'll get from almost any nut on this list. Pair that with the magnesium and zinc, and you've got a small seed doing a lot of work.
I also just like what they add texturally. They're flatter and a little chewier than a round nut, so they break up the texture of a bar instead of blending into it.
Pumpkin seeds are in every bar we make - Original, Triple C, Vegan, Holiday, and the Crumble.