Pumpkin Seed Nutrition Facts, Calories and Top 11 Health Benefits

Are Pumpkin Seeds Good for You?

Yes, pumpkin seeds are incredibly good for you. These edible seeds, also known as “pepitas,” are nutritional powerhouses packed with high-quality protein, healthy unsaturated fats, and essential vitamins and minerals. They are a rich source of antioxidants that help protect your cells from damage and reduce inflammation. For centuries, various cultures have used them as a folk remedy to treat conditions ranging from urinary tract infections to high blood pressure.

This article provides a comprehensive look into the world of pumpkin seeds, with information updated as of August 2025. We will explore the 11 remarkable health benefits of pumpkin seeds, dive deep into pumpkin seed nutrition facts, and discuss potential risks and side effects. You will also learn about pumpkin seed substitutes, popular pumpkin seed diets, and effective pumpkin seed storage tips. Furthermore, we’ll cover 9 practical pumpkin seed home remedies, the role of pumpkin seeds and weight management, and how they can be beneficial for specific health conditions.

11 Remarkable Health Benefits of Pumpkin Seeds

Pumpkin seeds are more than just a seasonal snack; they are a superfood loaded with benefits. Each of the following health advantages is supported by scientific studies and nutritional data, offering a clear picture of why these small seeds deserve a regular spot in your diet.

1. Packed with Valuable Nutrients

Pumpkin seeds, often sold without their hard white shell, are flat, green, oval seeds. Despite their small size, they are dense in nutrients. A 50-gram serving of shell-free pumpkin seeds contains approximately 227 calories, primarily from protein and healthy fats. This serving also provides 15 grams of protein, 20 grams of fat, and 9.3 grams of carbs.

They are an excellent source of several minerals vital for bodily functions. These include manganese, copper, magnesium, phosphorus, and zinc. They also supply a good amount of iron and contain smaller amounts of potassium and folate (Valeii, 2025).

2. High in Antioxidants

Pumpkin seeds are loaded with powerful antioxidants like flavonoids and phenolic acids. They also contain vitamin E and carotenoids. Antioxidants are crucial for health because they neutralize harmful free radicals, which reduces inflammation and protects your cells from damage that can lead to chronic diseases. Roasting pumpkin seeds can even increase their antioxidant content, making them easier to digest (Link, 2023).

3. Linked to a Reduced Risk of Certain Cancers

Emerging research suggests that the plant compounds in pumpkin seeds may have anti-cancer properties. A 2012 observational study found that a diet rich in pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women.

Other studies indicate that lignans, a type of plant compound in pumpkin seeds, may play a role in the prevention and treatment of breast cancer. Additionally, laboratory research has shown that pumpkin seed extract may slow the growth of prostate cancer cells. (Ware, 2023).

4. Improves Prostate and Bladder Health

Pumpkin seeds have been shown to help relieve symptoms of benign prostatic hyperplasia (BPH), a common condition where the prostate gland enlarges and causes urinary problems. A 2021 study demonstrated that pumpkin seed oil effectively reduced BPH symptoms and improved the quality of life in participants, offering a benefit with fewer side effects than some prescription medications.

Research also supports the use of pumpkin seeds for an overactive bladder. An older study involving 45 individuals found that a daily intake of 10 grams of pumpkin seed oil extract significantly improved urinary function. (King, 2024).

5. Loaded with Magnesium

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that is often deficient in Western diets. Magnesium is essential for more than 600 chemical reactions in your body, including regulating blood pressure, supporting bone health, and controlling blood sugar levels. Just one ounce of pumpkin seeds provides 156 mg of magnesium, a significant portion of your daily needs. (Zanin, 2024).

6. May Improve Heart Health

The rich combination of antioxidants, magnesium, zinc, and healthy unsaturated fats in pumpkin seeds makes them excellent for heart health. Studies on both humans and animals have found that pumpkin seed oil can help lower blood pressure and reduce high cholesterol levels.

One notable 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements lowered diastolic blood pressure by 7% and raised levels of HDL (good) cholesterol by 16%. (Brown, 2025). This positive effect may be partly due to the seeds’ ability to boost nitric oxide production, which helps keep blood vessels flexible and healthy.

7. Can Lower Blood Sugar Levels

Pumpkin seeds may play a role in managing blood sugar. A study showed that healthy adults who ate 65 grams (about 2 ounces) of pumpkin seeds with a high-carbohydrate meal had lower blood sugar levels afterward. (Livlong, 2023).

This benefit is strongly linked to their high magnesium content. A large-scale observational study concluded that individuals with the highest magnesium intake had a 15% lower risk of developing type 2 diabetes compared to those with the lowest intake. (Zanin, 2024).

8. High in Fiber

Pumpkin seeds are a fantastic source of dietary fiber, especially when eaten with their shells. A 1-ounce serving of whole, shelled pumpkin seeds delivers 5.2 grams of fiber, while the shelled version, or pepitas, contains about 1.8 grams. A high-fiber diet is known to support good digestive health, help maintain a healthy weight, and has been linked to a reduced risk of heart disease and type 2 diabetes (Ware, 2023).

9. May Improve Sperm Quality

Zinc is critical for male fertility, and low levels are associated with poor sperm quality. As a rich source of zinc, pumpkin seeds can help improve sperm quality and quantity. An animal study found that supplementing with pumpkin seed oil and vitamin E improved reproductive performance in roosters. (Brown, 2025). The blend of antioxidants and other nutrients in pumpkin seeds also helps support healthy testosterone levels and overall reproductive function.

10. May Help Improve Sleep

If you struggle with sleep, pumpkin seeds might offer a natural solution. They are a source of tryptophan, an amino acid your body converts into serotonin and melatonin—the hormones that regulate mood and sleep. (Sass, 2025). Research suggests that consuming at least 1 gram of tryptophan daily can improve sleep, and pumpkin seeds can contribute to this intake. (Brown, 2025). The seeds’ high magnesium content is also linked to better sleep quality, with some studies showing that magnesium supplements can help older adults with insomnia fall asleep faster. (Link, 2023).

11. It Helps to Decrease Inflammation

Pumpkin seeds contain high levels of Omega-3, giving them strong anti-inflammatory properties that help the body respond to stress and illness. This can aid in preventing cardiovascular diseases and other cerebral conditions. As a result, regular consumption may also lead to an improved overall mood and better memory (Zanin, 2024).

Rich in antioxidants, pumpkin seeds protect your cells from damage and reduce inflammation within the body. When eaten with their shells, they provide an excellent source of dietary fiber, which further enhances this anti-inflammatory effect. Consuming anti-inflammatory foods like these can help prevent chronic diseases, including type 2 diabetes and heart disease (King, 2024).

Pumpkin Seed Nutrition Facts

The significant health benefits of pumpkin seeds can be better understood by examining their impressive nutritional profile, which is analyzed in detail below.

Pumpkin Seed Nutrition Table

The following table breaks down the nutritional content for a standard 1-ounce (28g) serving of shelled pumpkin seeds (pepitas) and for a larger 100-gram portion, based on a 2,000-calorie daily diet.

How many calories are in pumpkin seeds?

A one-ounce (28g) serving of shelled pumpkin seeds contains approximately 163 calories, which is about 8% of the recommended daily intake for a 2,000-calorie diet. While they are nutrient-dense, they are also calorie-dense. A larger 100-gram portion packs around 582 calories. To burn off the 163 calories from a single serving, a 155-pound person would need to walk for about 45 minutes, jog for nearly 20 minutes, or do about 15 minutes of vigorous swimming.

How much protein is in pumpkin seeds?

Pumpkin seeds are an excellent source of plant-based protein. A one-ounce serving provides 8.5 grams of high-quality protein, which accounts for roughly 17% of the daily recommended intake. This makes them a great option for supporting muscle growth and repair. For vegetarians and vegans, they are particularly valuable as they contain all the essential amino acids the body needs.

How many carbs are in pumpkin seeds?

Pumpkin seeds are relatively low in carbohydrates. A one-ounce serving contains just 4.2 grams of carbs, with 1.8 grams of that being dietary fiber. This low carbohydrate content makes them suitable for many low-carb and ketogenic diets. The fiber content is beneficial for promoting good digestive health, regulating blood sugar, and helping you feel full and satisfied after eating.

How much fat is in pumpkin seeds?

One of the standout features of pumpkin seeds is their high content of healthy fats. A single ounce contains 14 grams of total fat, which is about 18% of the daily value. The majority of this fat is unsaturated, which is known to be beneficial for heart health. These fats help reduce bad cholesterol levels and lower the risk of heart disease.

The fat profile is broken down as follows:

Are pumpkin seeds high in cholesterol?

Pumpkin seeds are completely free of cholesterol. As a plant-based food, they contain zero dietary cholesterol, making them a heart-healthy choice. Consuming foods low in saturated fat and free of cholesterol can help maintain healthy blood cholesterol levels and reduce the risk of cardiovascular disease.

Minerals in pumpkin seeds

Pumpkin seeds are a treasure trove of essential minerals. They are one of the best natural sources of magnesium and are also rich in zinc, iron, copper, and manganese.

In summary, a small serving of pumpkin seeds delivers a significant percentage of your daily needs for several vital minerals. Their high magnesium content is particularly noteworthy, as many people do not get enough of this mineral in their diet.

Vitamins in pumpkin seeds

While pumpkin seeds are more famous for their mineral content, they also provide some important vitamins. They contain antioxidants like Vitamin E and smaller amounts of B vitamins.

Overall, while not a primary source of most vitamins, the vitamins present in pumpkin seeds add to their overall health-promoting properties, working alongside their rich mineral and antioxidant content to support bodily functions.

Pumpkin Seeds Risks and Side Effects

Although pumpkin seeds are generally safe and healthy for most people, there are a few potential risks and side effects to consider. Allergic reactions to pumpkin seeds are very rare but can occur, with symptoms ranging from mild throat irritation and hives to more severe reactions like vomiting and chest tightness. If you suspect an allergy, it is crucial to consult a healthcare professional.

Due to their high fiber content, eating too many pumpkin seeds, especially if you’re not used to a high-fiber diet, can lead to digestive discomfort. This may include bloating, gas, and stomach cramps. To avoid this, it’s best to introduce them into your diet gradually and stick to the recommended serving size of about one ounce per day. Their high calorie and fat content also means that overconsumption can contribute to unwanted weight gain. Furthermore, individuals with hypotension (low blood pressure) should be cautious, as pumpkin seeds are known to help lower blood pressure, which could cause it to drop to unsafe levels.

Debunking myths about pumpkin seeds

Myth: Pumpkin seeds are fattening and should be avoided for weight loss.
Fact: While pumpkin seeds are high in calories and fat, they can actually support weight management when eaten in moderation. Their high content of protein and fiber promotes a feeling of fullness, which can reduce overall calorie intake by curbing your appetite and preventing overeating.

Myth: You have to cook pumpkin seeds to make them safe to eat.
Fact: Raw pumpkin seeds are perfectly safe and nutritious to eat. Roasting is primarily done to enhance their nutty flavor, improve their crunchy texture, and make them easier to digest. Some sources suggest that roasting can even increase the availability of certain antioxidants. The main concern with raw seeds is phytic acid, which can slightly reduce mineral absorption, but this is not a toxicity issue and can be mitigated by soaking or sprouting the seeds before consumption.

Pumpkin Seeds Substitutes

If you don’t have pumpkin seeds on hand or have an allergy, several other seeds and nuts can provide a similar crunch and nutritional boost.

Sunflower seeds are perhaps the closest substitute in terms of size, texture, and mild, nutty flavor. They can be swapped one-for-one in most recipes. A key benefit is their exceptionally high Vitamin E content, a powerful antioxidant. However, they have a slightly different flavor profile and are lower in magnesium compared to pumpkin seeds.

A great benefit of using almonds is their wide availability and satisfying crunch, making them an excellent addition to salads and granolas. They offer a good amount of protein and fiber. The main drawbacks are that they are a common allergen and their harder texture may not be suitable for all dishes.

For a richer, more buttery flavor, pecans are an excellent choice, especially in baked goods and trail mixes. Their main benefit is adding a decadent flavor that elevates both sweet and savory dishes. A downside is that they are higher in calories and fat, and their distinct taste might not always complement the other ingredients as neutrally as pumpkin seeds do.

Walnuts are a fantastic substitute, particularly for their health benefits, as they are one of the best plant-based sources of ALA omega-3 fatty acids. They bring an earthy flavor that works well in baking and salads. A potential drawback is their slightly bitter aftertaste, which some people may not enjoy, and their unique, brain-like shape offers a different aesthetic.

If you need a creamy texture for blending into sauces, dips, or vegan cheeses, cashews are a superior choice. Their main advantage is the rich, smooth consistency they provide when blended. On the downside, they are lower in fiber and their soft texture means they are not a good substitute when a crunchy element is desired.

With their high calcium content and nutty taste, sesame seeds are a great substitute for garnishing dishes like stir-fries and salads. Their small size and potent flavor, especially in tahini form, are their key benefits. However, because they are so small, they don’t provide the same hearty crunch as pumpkin seeds.

For a major health boost, chia seeds are an unbeatable substitute. They are packed with fiber and omega-3s and form a unique gel-like consistency when mixed with liquid. This makes them ideal for puddings and smoothies. The obvious drawback is their texture; they do not provide any crunch and cannot replicate the taste or feel of pumpkin seeds in most recipes.

Popular Pumpkin Seed Diets

How to add pumpkin seeds safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available pumpkin seeds-friendly diet options:

1. The Ketogenic (Keto) Diet
2. The Paleo Diet
3. The Mediterranean Diet
4. The Vegan Diet

The Ketogenic Diet is a very low-carbohydrate, high-fat diet that fits pumpkin seeds perfectly. Their high content of healthy fats and protein, combined with low net carbs, makes them an ideal snack to help maintain a state of ketosis. They provide essential minerals like magnesium, which can be lacking in a restrictive keto plan.

On the Paleo Diet, which mimics the eating patterns of our hunter-gatherer ancestors, pumpkin seeds are a welcome addition. This diet avoids processed foods, grains, and legumes, making nutrient-dense seeds and nuts a crucial source of energy, fats, and minerals. Pumpkin seeds align perfectly with this whole-foods philosophy.

The Mediterranean Diet, widely celebrated for its heart-health benefits, encourages the consumption of nuts and seeds daily. Pumpkin seeds contribute healthy monounsaturated and polyunsaturated fats, fiber, and magnesium, all of which support cardiovascular health. They can be easily sprinkled on salads, vegetables, and yogurt, fitting seamlessly into this balanced and flexible eating pattern.

For those following a Vegan Diet, pumpkin seeds are a nutritional powerhouse. They provide a significant amount of plant-based protein and are a fantastic source of iron and zinc, two minerals that can sometimes be challenging to obtain from an exclusively plant-based diet. Their versatility makes them an easy addition to a wide variety of vegan meals.

How to Cook Pumpkin Seeds?

Choosing the right cooking method for pumpkin seeds can impact their flavor, texture, and nutritional value.

Raw pumpkin seeds offer the maximum nutritional benefit. Eating them raw ensures that you get all their healthy fats, vitamins, and minerals without any degradation from heat. For optimal digestion and nutrient absorption, you can soak or sprout raw seeds before eating. This process helps to reduce the phytic acid content, which can inhibit the absorption of minerals like zinc and iron.

Roasted pumpkin seeds are the most popular preparation method, creating a wonderfully crunchy and flavorful snack. To roast, toss clean, dry seeds with a small amount of olive oil and your favorite seasonings. Spread them in a single layer on a baking sheet and bake at a low temperature, such as 250-300°F (121-150°C), for about 30-45 minutes or until golden brown. Baking at a lower temperature helps preserve the delicate healthy fats. While some heat-sensitive vitamins may be slightly reduced, this method makes the seeds easier to digest and enhances their nutty flavor.

Powdered pumpkin seeds are an incredibly versatile way to add a nutritional boost to your meals. You can easily make your own by grinding raw or roasted seeds in a coffee grinder or high-powered blender. This powder can be stirred into smoothies, oatmeal, yogurt, or incorporated into baked goods like protein bars and bread. Using powdered seeds is an excellent way to get the benefits of pumpkin seeds without the crunchy texture, making it great for picky eaters or for use in smooth-textured recipes.

Easy Pumpkin Seed Recipes

The following pumpkin seed recipes can help you easily increase your intake of this superfood without compromising on taste.

Breakfast ideas with pumpkin seeds

Pumpkin Breakfast Cookies are a fantastic way to start your day. These are not your typical sugary cookies; they are packed with nutrition from pumpkin puree, oats, flax seeds, and, of course, pumpkin seeds. They provide sustained energy and are perfect for a quick, on-the-go breakfast.

Sprinkle them on your morning yogurt or oatmeal for an instant upgrade. A handful of raw or roasted pumpkin seeds adds a satisfying crunch, a boost of protein, and healthy fats to keep you full until lunch. Pair them with fresh fruit for a balanced and delicious meal.

Lunch ideas with pumpkin seeds

A crunchy topping for salads and soups is one of the easiest ways to use pumpkin seeds. They add a great texture and nutty flavor that complements a wide range of salads, from simple greens to heartier grain-based bowls. Sprinkle them over a creamy pumpkin or tomato soup just before serving.

Pumpkin and sunflower seed bread makes for a hearty and nutritious sandwich base. This homemade bread is dense with the goodness of whole seeds, offering more fiber and protein than typical white bread. It has a slightly sweet note from honey that pairs wonderfully with the savory seeds.

Dinner ideas with pumpkin seeds

Use them as a crust for fish or chicken. Pulse pumpkin seeds in a food processor to create a coarse crumb, then use it to coat chicken breasts or fish fillets before baking. This creates a delicious, crunchy, and gluten-free crust that is much healthier than traditional breading.

Whip up a batch of pumpkin seed pesto. Swap out the traditional pine nuts for pumpkin seeds to create a vibrant and nutty pesto. Blend the seeds with basil, garlic, parmesan cheese (or nutritional yeast for a vegan version), and olive oil. It’s delicious tossed with pasta, spread on sandwiches, or used as a dip.

Simple tips to add pumpkin seeds to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, there are simple tips to add Pumpkin Seeds to their diet:

• Mix them into your favorite trail mix with nuts and dried fruit for a healthy, portable snack.
• Blend them into smoothies for an extra dose of protein and healthy fats.
• Stir pumpkin seed butter into sauces or use it as a dip for apples and celery.
• Garnish your avocado toast with a sprinkle of seeds for added crunch and nutrition.
• Top your favorite hummus or dip with a handful of seeds before serving.
• Keep a small container of roasted pumpkin seeds in your bag or at your desk for a quick and healthy snack to fight afternoon cravings.

Pumpkin Seed Storage Tips

Knowing how to cook pumpkin seeds is only a part of the equation; it’s equally important to know the best pumpkin seed storage tips to make those meals and snacks last for longer.

Shelf life of pumpkin seeds

• At room temperature: Roasted pumpkin seeds stored in an airtight container will stay fresh for about 2-3 months. Raw seeds have a shorter room temperature shelf life of about 1-2 months due to their high oil content, which can go rancid.
• In the refrigerator: Storing raw or roasted pumpkin seeds in the fridge can extend their freshness for up to 6 months.
• In the freezer: For the longest shelf life, you can store pumpkin seeds in the freezer for up to 1 year.

How to store pumpkin seeds?

Proper storage starts with ensuring the seeds are completely dry. For fresh seeds scooped from a pumpkin, this means rinsing them thoroughly to remove all pulp and then drying them completely. You can air-dry them for about a week, stirring daily, or dry them in a low-temperature oven or dehydrator. This step is crucial to prevent mold growth.

Once dry, both raw and roasted seeds should be stored in an airtight container. This protects them from air and moisture, which can cause them to spoil and lose their crunch. Store the container in a cool, dark place like a pantry to shield the delicate oils from light and heat, which can accelerate rancidity.

How to refrigerate pumpkin seeds?

Refrigerating pumpkin seeds is a great way to extend their shelf life, especially for raw seeds.

1. Ensure the pumpkin seeds are completely clean and dry.
2. Place the seeds in an airtight container or a reusable silicone bag.
3. Label the container with the date.
4. Store them in the main body of the refrigerator, not the door, to maintain a consistent, cool temperature.

How to freeze pumpkin seeds?

Freezing is the best method for long-term storage, keeping your pumpkin seeds fresh for up to a year.

1. Follow the same initial steps: clean and thoroughly dry the seeds.
2. Spread the seeds in a single layer on a baking sheet and flash-freeze them for about an hour. This prevents them from clumping together.
3. Transfer the frozen seeds into a freezer-safe airtight container or a heavy-duty freezer bag.
4. Remove as much air as possible from the bag before sealing.
5. Label the container with the date and place it in the freezer.

Signs of Spoilage in pumpkin seeds

You’ll know your pumpkin seeds have gone bad if you notice any of the following signs of spoilage:

• A rancid, sour, or bitter smell, similar to old paint or oil.
• A stale or unpleasant taste.
• The presence of visible mold.
• A soft or chewy texture instead of a crisp crunch.

9 Practical Pumpkin Seed Home Remedies

Are there any less-known tips to unlock the nutritious profile of pumpkin seeds? The following pumpkin seeds remedies can have a positive effect on overall well-being.

1. Natural Sleep Aid. To potentially improve your sleep quality, eat a small handful of raw pumpkin seeds about an hour before bedtime. Their natural tryptophan and magnesium content can help promote relaxation and the production of sleep-regulating hormones like serotonin and melatonin.
2. Immunity-Boosting Snack. For a simple immune booster, make roasted pumpkin seeds your go-to snack. The high zinc and vitamin E content helps enhance immune responses and protect against infections. Prepare a batch by roasting them with a little olive oil and a pinch of salt and keep them in an airtight container for easy access.
3. Prostate Health Tonic. To support prostate health, particularly for managing symptoms of Benign Prostatic Hyperplasia (BPH), incorporate pumpkin seeds or their oil into your daily diet. Studies have shown that pumpkin seed oil extract can improve urinary function. You can consume a tablespoon of the oil or a handful of seeds daily.
4. Anemia-Fighting Food Additive. To help combat iron deficiency, grind raw or roasted pumpkin seeds into a fine powder. This powder can be easily added to smoothies, oatmeal, soups, or yogurt to increase your daily intake of nonheme iron.
5. Hair Growth Promoter. For a natural approach to hair health, consider pumpkin seed oil. A study found that consuming 400mg of pumpkin seed oil capsules daily significantly increased hair count in men. You can also try topically applying the oil directly to your scalp and massaging it in to potentially stimulate growth.
6. Menopausal Symptom Relief. The phytoestrogens in pumpkin seed oil may help alleviate some symptoms of menopause. Research suggests that consuming about two grams of pumpkin seed oil daily may help reduce hot flashes, headaches, and joint pain, while also helping to lower blood pressure.
7. Sperm Quality Enhancer. To naturally support male fertility, regular consumption of pumpkin seeds is recommended. The rich combination of zinc and antioxidants can help improve both the quality and quantity of sperm and support healthy testosterone levels.
8. Skin Rejuvenating Treat. For healthier skin, regularly snack on pumpkin seeds. The zinc they contain is vital for collagen production, which helps in skin repair and maintaining elasticity. Their antioxidant properties also help protect skin cells from damage.
9. Anti-Inflammatory Digestive Aid. To help reduce inflammation and support digestive health, incorporate soaked or sprouted pumpkin seeds into your diet. Soaking them helps to reduce phytic acid, making their anti-inflammatory minerals like magnesium and zinc more bioavailable and easier on your digestive system.

Pumpkin Seeds and Weight Management

There are multiple health benefits, and home remedies using pumpkin seeds, but what is their role in weight management? This section will analyze pumpkin seeds potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can pumpkin seeds help with weight loss?

Yes, pumpkin seeds can be a valuable tool for weight loss when consumed as part of a balanced diet. Their effectiveness lies in their high protein and fiber content. These nutrients are crucial for managing weight because they promote a feeling of fullness, which can help reduce overall calorie consumption. By keeping you satisfied for longer, a small portion of pumpkin seeds can prevent you from reaching for less nutritious, high-calorie snacks between meals, thus supporting your weight loss goals.

Pumpkin Seeds in low-calorie diets

While pumpkin seeds are calorie-dense, with a one-ounce serving containing around 126-163 calories, they can still fit into a low-calorie diet. The key is portion control. A small, measured serving provides a wealth of nutrients—including protein, healthy fats, fiber, and essential minerals—for a relatively small calorie investment. Swapping empty-calorie snacks for a nutrient-dense option like pumpkin seeds ensures your body gets the nutrition it needs while you manage your calorie intake.

Pumpkin Seeds and satiety

Pumpkin seeds are excellent for promoting satiety, which is the feeling of being full and satisfied after eating. A single one-ounce serving of whole pumpkin seeds can provide 5.2 grams of fiber, and shelled seeds offer around 5-8 grams of protein. Both protein and fiber slow down digestion, which helps stabilize blood sugar levels and prevents the sharp energy crashes that can lead to cravings. This prolonged feeling of fullness is a major advantage for anyone trying to control their appetite and manage their weight.

Pumpkin Seeds and metabolism

Pumpkin seeds support a healthy metabolism through their rich mineral content. They are an exceptional source of magnesium, a mineral involved in over 600 enzymatic reactions in the body, including energy production and glucose metabolism. They also provide a significant amount of zinc, which plays a vital role in metabolizing carbs, fats, and proteins. While they may not dramatically “boost” your metabolism on their own, providing your body with these essential nutrients ensures that your metabolic processes can function optimally.

Pumpkin Seeds for Health Conditions

While weight management is important, do pumpkin seeds have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Pumpkin Seeds and diabetes

Pumpkin seeds show significant promise in helping to manage blood sugar levels, a critical aspect of diabetes care. Their high magnesium content is a key factor; a large observational study found that individuals with the highest magnesium intake had a lower risk of developing type 2 diabetes. A study published in the Journal of Diabetes and Its Complications noted that combining pumpkin seeds with flax seeds was effective in reducing the risk of diabetes complications in animal subjects. Furthermore, research has demonstrated that consuming 65 grams of pumpkin seeds can significantly lower blood sugar levels after a high-carbohydrate meal (Link, 2023).

Pumpkin Seeds and heart health

The combination of magnesium, zinc, healthy fatty acids, and antioxidants makes pumpkin seeds a heart-healthy food. Magnesium helps regulate blood pressure, while the healthy fats and fiber can lower “bad” LDL cholesterol and triglycerides. One study involving postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased “good” HDL cholesterol by 16% over a 12-week period (Link, 2023). Another study highlighted that a seed mixture including pumpkin seeds led to a 30% reduction in serum triglycerides in hemodialysis patients (Frey, 2024).

Pumpkin Seeds and digestive issues

Pumpkin seeds, particularly with their shells intact, are an excellent source of dietary fiber. A single one-ounce serving of whole seeds provides 5.2 grams of fiber, which is essential for promoting good digestive health and bowel regularity (Frey, 2024). A high-fiber diet helps prevent constipation and protects the health of the gut microbiome. However, it’s important to increase fiber intake gradually, as consuming large quantities of pumpkin seeds without being accustomed to them can lead to bloating and gas.

Pumpkin Seeds and inflammation

Pumpkin seeds possess potent anti-inflammatory properties due to their rich content of antioxidants like Vitamin E and carotenoids, as well as minerals such as magnesium and zinc. An animal study published in Pharmacological Research demonstrated that pumpkin seed oil was effective in reducing inflammation in rats with arthritis (Link, 2023). These anti-inflammatory effects can be particularly beneficial for those with chronic inflammatory conditions.

Pumpkin Seeds and cancer prevention

Several studies suggest that pumpkin seeds may play a role in reducing the risk of certain cancers. Diets rich in pumpkin seeds have been linked to a lower risk of stomach, lung, colon, and breast cancer (Link, 2023). A study in Nutrition and Cancer found that postmenopausal women who consumed pumpkin seeds had a reduced risk of breast cancer (Frey, 2024). Additionally, lab studies have indicated that compounds in pumpkin seeds known as lignans may help prevent and treat breast cancer, while other research has shown that pumpkin seed extract could slow the growth of prostate cancer cells.

The evidence suggests that pumpkin seeds can be a beneficial addition to the diet for supporting the management and prevention of several chronic health conditions, largely due to their dense and diverse nutrient profile.

Pumpkin Seeds and Your Health Journey

This article has provided an in-depth look at the world of pumpkin seeds, covering the 11 remarkable health benefits of pumpkin seeds, detailed pumpkin seed nutrition facts, potential pumpkin seeds risks and side effects, and viable pumpkin seeds substitutes. We’ve also explored popular pumpkin seed diets, essential pumpkin seed storage tips, 9 practical pumpkin seed home remedies, the role of pumpkin seeds and weight management, and how they can be used for specific health conditions.

Here are a few of the most interesting facts about this incredible superfood:

• A single one-ounce serving of pumpkin seeds provides 37% of your daily magnesium needs.
• One study found that pumpkin seed oil could increase hair count in men with a certain type of hair loss by 40%.
• Archaeologists discovered pumpkin seeds in Mexico that date back to approximately 7000 B.C.
• Pumpkin seeds are a natural source of tryptophan, an amino acid that helps your body produce melatonin and serotonin to promote better sleep.
• The healthy fats in pumpkin seed oil have been shown to lower “bad” LDL cholesterol while increasing “good” HDL cholesterol.

This content was last updated in August 2025 to bring you the most current and relevant information.

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Pumpkin Seed Nutrition FAQs

This section provides quick, data-driven answers to the most frequently asked questions about pumpkin seeds. It covers everything from their health benefits and daily consumption limits to their safety for pets and proper storage.

What are pumpkin seeds good for?

Pumpkin seeds are excellent for supporting overall health due to their rich nutrient profile. They are particularly good for heart health, thanks to their high magnesium content, with 156 mg (37% DV) per ounce, which helps regulate blood pressure. The seeds also promote prostate health, improve blood sugar control, and may even enhance sleep quality due to the amino acid tryptophan. Additionally, they are a great source of zinc, with about 2.2 mg per ounce, which is crucial for a strong immune system.

Are pumpkin seeds healthy?

Yes, pumpkin seeds are incredibly healthy and are considered a nutrient-dense food. A single one-ounce serving provides about 8.5 grams of high-quality plant-based protein, 1.8 grams of dietary fiber, and is packed with essential minerals. They are an excellent source of manganese (57% of the DV), magnesium (37% of the DV), and phosphorus (28% of the DV), all within a 163-calorie portion. The fats they contain are primarily heart-healthy monounsaturated and polyunsaturated fats.

Are pumpkin seeds fattening?

While pumpkin seeds are high in calories, with about 163 calories per one-ounce serving, they are not necessarily fattening when eaten in moderation. Their high content of protein and fiber promotes a feeling of fullness, which can help control appetite and prevent overeating. The key is to stick to the recommended serving size to enjoy their benefits without contributing to weight gain. Their healthy fats are also beneficial for metabolism rather than detrimental.

Who should avoid pumpkin seeds?

Individuals with a rare allergy to pumpkin seeds should avoid them completely. Those with sensitive digestive systems or who are not accustomed to a high-fiber diet should introduce them gradually to prevent bloating and gas, as a serving of whole seeds contains 5.2 grams of fiber. People with hypotension (low blood pressure) should also be cautious, as pumpkin seeds can have a blood pressure-lowering effect.

Can I eat pumpkin seeds daily?

Yes, you can safely eat pumpkin seeds every day as part of a balanced diet. The recommended daily serving is about one ounce (28 grams or roughly a quarter cup), which allows you to reap their nutritional benefits without consuming excessive calories. Daily consumption can contribute to improved heart health, better sleep, and stable blood sugar levels. Adhering to this portion size helps avoid any potential digestive side effects.

Can dogs eat pumpkin seeds?

Dogs can safely eat pumpkin seeds, and they can be a healthy treat in moderation. You should only give your dog plain, unsalted, and unseasoned pumpkin seeds. It is best to serve them shelled and ground up to prevent a choking hazard and make them easier to digest. The seeds are a good source of fiber, fatty acids, and other nutrients that can benefit your dog’s health.

Can cats eat pumpkin seeds?

Yes, cats can eat pumpkin seeds in small amounts as a healthy treat. The seeds should be plain, unsalted, roasted, and ground to prevent any choking hazard. Pumpkin seeds are a good source of fiber and can aid in a cat’s digestion, sometimes helping with issues like constipation. A typical serving should be very small, around 1/8 to 1/4 of a teaspoon of ground seeds mixed into their food occasionally.

How long do pumpkin seeds last in the fridge?

Storing pumpkin seeds in the refrigerator can significantly extend their freshness compared to keeping them at room temperature. When stored in an airtight container, both raw and roasted pumpkin seeds can last for up to six months in the fridge. This cool environment helps protect the delicate polyunsaturated and monounsaturated fats from going rancid, preserving their taste and nutritional value.

Can you freeze pumpkin seeds?

Yes, you can absolutely freeze pumpkin seeds, which is the best method for long-term storage. When properly prepared by ensuring they are completely dry and stored in a freezer-safe airtight container, pumpkin seeds can last for up to one year in the freezer. For best results, flash-freeze them on a baking sheet for about an hour before transferring them to a container to prevent clumping.

How to tell if pumpkin seeds are bad?

You can tell if pumpkin seeds have gone bad primarily by their smell and taste. Spoiled seeds will have a distinct rancid odor, similar to old paint or stale oil, instead of a nutty aroma. They will also taste bitter or sour, and their texture may be soft or chewy rather than crisp. Any sign of visible mold is a clear indicator that the seeds should be discarded immediately.

How long are pumpkin seeds good for?

The shelf life of pumpkin seeds depends on how they are stored. At room temperature, roasted seeds last for about 2-3 months, while raw seeds last a bit less. In the refrigerator, their freshness extends to about six months. For the longest shelf life, storing them in the freezer will keep them good for up to one year.

How to keep pumpkin seeds fresh?

To keep pumpkin seeds fresh, the most important step is to store them in an airtight container away from light, heat, and moisture. For storage up to 3 months, a cool, dark pantry is sufficient. For longer freshness, placing the airtight container in the refrigerator can extend their life to 6 months, while the freezer will keep them at their best for up to a year.