Tip: To harvest seeds from a pumpkin, scoop out the inside of the pumpkin. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels.
Serving Size: 2 1/2 tablespoons
55 calories; protein 2g; carbohydrates 5.7g; dietary fiber 2g; fat 2.8g; saturated fat 0.4g; vitamin a iu 6.6IU; folate 1mcg; calcium 5.9mg; iron 0.3mg; magnesium 28mg; potassium 98mg; sodium 50.4mg.