As Halloween approaches, reconsider tossing out the insides of your jack-o’-lantern. With minimal effort, pumpkin seeds can provide a nutritious addition to your autumn diet.

“The fall season offers a variety of nutrient-rich foods like pumpkin, squash, apples, and Brussels sprouts, all of which are at their most flavorful and nutritious,” says Caroline Thomason, RD, CDCES, a dietitian based in Washington, D.C. “This is nature’s way of ensuring we have the best energy for the colder months ahead. Seasonal fruits and vegetables are usually fresher, less expensive, and tastier since they are harvested when they are naturally ripe. Plus, the colorful variety in autumn produce allows you to enjoy a wide range of nutrients. It’s a delightful and healthy way to welcome the season.”

We’ve teamed up with Thomason to explore essential nutritional facts about pumpkin seeds for this fall.

Are pumpkin seeds nutritious?

Eating pumpkin and its seeds can provide numerous health benefits.

Thomason emphasizes that opting for canned pumpkin can save you considerable time and is similarly nutritious compared to purchasing a whole pumpkin, preparing it, and cooking it. However, if you decide to go for the whole pumpkin or are about to carve one and plan to discard the insides, think about roasting the seeds.

“Pumpkin seeds are an excellent source of healthy fats, plant-based protein, and minerals like magnesium, which is crucial for muscle and nerve function,” Thomason explains. “They are also higher in calories and fats than the pumpkin flesh itself, making them a perfect snack for an energy boost. Combine them with a carbohydrate source like an apple, popcorn, or whole grain crackers for a well-rounded snack.”

With their nutty and mildly sweet flavor, pumpkin seeds can be enjoyed with or without their shells, though the shells do provide extra fiber, according to Harvard Health. Cooking them is easy: Harvard suggests mixing with a bit of olive oil, spreading them on a baking sheet, and baking for 30 to 40 minutes at 300 degrees.

Are you a pumpkin spice fan? Check out these 8 food and drink recipes to savor the flavors of fall

Can you eat too many pumpkin seeds?

Pumpkin seeds can be enjoyed solo as a snack or tossed into salads, soups, baked goods, or trail mixes, according to Harvard. However, Thomason advises being mindful of portion sizes.

“While snacking on pumpkin seeds is great, the calories and fat can add up quickly, so it’s best to enjoy them in moderation, aiming for around ¼ cup per serving,” she suggests.