Pumpkin seeds, also known as pepitas, are the edible seeds found inside pumpkins. More than just a seasonal snack, these small seeds are packed with a variety of important nutrients, including vitamins, minerals, and antioxidants.
With their mildly sweet and nutty flavour, pumpkin seeds are versatile and can be enjoyed in many ways, whether as a crunchy snack, sprinkled over salads, or added to baked goods and desserts. Beyond enhancing the taste and texture of dishes, pumpkin seeds contribute valuable nutrients that support overall health and wellness.
Nutritional Value of Pumpkin Seeds
Pumpkin seeds are a nutrient-dense food that offers a wide range of health benefits. Based on USDA data for 100 grams of dried pumpkin seed kernels [1], here’s a breakdown of their key nutritional components:
|
Nutrient |
Per 100 grams (approx.) |
Key Function |
| Calories | 574 kcal | A concentrated source of energy. |
| Healthy Fats (Total) | 49 grams | Mostly heart-healthy monounsaturated and polyunsaturated fats, which may help maintain a healthy lipid profile [2]. |
| Protein | 30 grams | A high-quality, complete plant-based protein source, supporting muscle repair and satiety. |
| Dietary Fibre | 6.6 grams | Promotes digestive health and helps maintain feelings of fullness. |
| Magnesium | 592 mg (141% DV) | Vital for over 300 enzymatic reactions, including muscle and nerve function, energy production, and bone health [3]. |
| Iron | 8.82 mg (49% DV) | Essential for oxygen transport and preventing iron-deficiency anemia. |
| Zinc | 7.81 mg (71% DV) | Supports immune health, wound healing, and cellular metabolism. |
Pumpkin seeds are also a significant source of B-Complex Vitamins (including thiamine, riboflavin, niacin, pantothenic acid, B6, and folate) and other minerals like copper, manganese, and potassium. They are a comprehensive nutritional package, providing a balance of macronutrients and micronutrients that make them a valuable addition to a healthy diet.
Key Health Benefits of Pumpkin Seeds
Pumpkin seeds offer a wide array of health benefits thanks to their rich nutritional profile. Focusing on their primary biological effects, here’s a detailed look at their key advantages:
1. Support for Heart Health
The healthy fats in pumpkin seeds, which include monounsaturated and polyunsaturated fatty acids, may play a role in lowering LDL (“bad”) cholesterol levels and supporting a healthy lipid profile. Additionally, their high magnesium content is essential for regulating blood pressure and maintaining a steady heart rhythm, which is crucial for overall cardiovascular function [2], [4].
2. Promoting Prostate Wellness
Pumpkin seeds contain phytosterols and high levels of zinc, both of which have been studied for their role in male health. Research suggests that consuming pumpkin seeds or their oil may help in managing symptoms of benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate gland common in older men [5].
3. Enhancing Sleep Quality
Pumpkin seeds are a natural source of tryptophan, an amino acid that the body converts into serotonin and then into melatonin, the hormone that regulates the sleep-wake cycle [3]. Consuming a small amount of seeds before bed may help improve the quality and duration of sleep for some individuals.
4. Bone Health and Density
Magnesium, phosphorus, and zinc are all essential minerals found abundantly in pumpkin seeds that contribute to strong bones. Magnesium, in particular, is critical for bone structure and density, and adequate intake is associated with a lower risk of osteoporosis in older populations.
5. Blood Sugar Regulation
The high levels of magnesium, healthy fats, and fiber in pumpkin seeds may help support balanced blood sugar levels. Studies indicate that magnesium-rich diets are linked to a lower risk of type 2 diabetes and that pumpkin seed powder can positively affect blood glucose control in some individuals [6].
6. Source of Plant-Based Protein and Fibre
With approximately 30 grams of protein and 6.6 grams of fiber per 100 grams, pumpkin seeds are an excellent choice for satiety and weight management. The combination of protein and fiber slows digestion, which helps promote feelings of fullness and may reduce overall calorie intake.
7. Rich in Immune-Supporting Antioxidants
Pumpkin seeds contain powerful antioxidants, including carotenoids and Vitamin E. These compounds help neutralize free radicals, thereby protecting cells from oxidative stress and supporting the overall function of the immune system. The zinc content further aids immune defense and wound healing [7].
Pumpkin Seeds for Specific Populations
Benefits for Men
Pumpkin seeds support male health, primarily due to their high zinc content, which is vital for prostate health and testosterone production. The presence of plant compounds like phytosterols and lignans may also support healthy hormone balance and overall reproductive wellness, potentially improving sperm quality and motility [5], [8].
Benefits for Women
For women, pumpkin seeds offer a rich supply of iron, which is crucial during menstruation to help prevent iron-deficiency anemia. Their high magnesium content can also be beneficial in managing premenstrual syndrome (PMS) symptoms, while zinc and magnesium are important for immune health, hormonal balance, and bone support [3].
Guidance for Infants and Babies
Pumpkin seeds provide essential nutrients such as iron, zinc, and magnesium, which are important for a child’s growth and immune development. However, whole seeds pose a significant choking hazard. They should only be given to babies in a finely ground form (like a seed butter or powder) mixed with smooth, age-appropriate foods like purees or porridge. Always consult a pediatrician before introducing pumpkin seeds or any other solid foods to an infant’s diet.
Potential Side Effects of Pumpkin Seeds
While pumpkin seeds are highly nutritious, moderation is key. It’s important to be aware of potential side effects, especially when consumed in large amounts:
1. Digestive Discomfort
Due to their high fiber content, eating too many pumpkin seeds at once can lead to bloating, gas, or constipation, particularly if your body isn’t accustomed to a high-fiber diet. Introduce them gradually and ensure you drink plenty of water to aid digestion.
2. Caloric Density and Weight Management
Pumpkin seeds are calorie-dense, providing over 550 calories per 100 grams. Overeating them can significantly increase your daily calorie intake, potentially impacting weight management if not balanced within your daily nutritional needs.
3. Allergic Reactions
Some individuals may be allergic to seeds, including pumpkin seeds. Symptoms can range from skin rashes and itching to swelling or, rarely, anaphylaxis. If you have a known seed or nut allergy, consult a healthcare provider before consuming them.
4. Phytic Acid Content
Pumpkin seeds contain phytic acid—a natural compound that can inhibit the absorption of certain minerals like iron and zinc. While generally not a concern in a varied, balanced diet, very high and consistent consumption over time might slightly affect nutrient absorption. Soaking or sprouting the seeds before consumption can help reduce phytic acid levels.
Takeaway
Pumpkin seeds may be small, but they pack a powerful nutritional punch. Rich in protein, healthy fats, fiber, antioxidants, and essential minerals like magnesium and zinc, they support everything from heart health and sleep quality to immune function and prostate wellness. Including a moderate portion of pumpkin seeds in your diet is a simple and enjoyable way to enhance overall well-being.
Enjoy them roasted, blended, or sprinkled on your favorite dishes—but remember, moderation is key to gaining the benefits without experiencing unwanted effects like digestive issues or excess calorie intake.
Expert Quote: Pumpkin seeds are packed with essential nutrients, including magnesium, zinc, antioxidants, and plant-based omega-3 fatty acids. They contribute to various aspects of health, such as heart function, prostate wellness, immune support, and hair maintenance. As with any nutrient-rich food, it’s important to enjoy them in moderation to gain the benefits without experiencing unwanted effects like digestive issues or excess calorie intake.
– Dr. Kavya Rejikumar
Frequently Asked Questions (FAQs)
How many pumpkin seeds should you eat daily?
A general recommendation is 1 to 2 tablespoons (about 15–30 grams) of pumpkin seeds per day. This amount provides key nutrients like magnesium, zinc, and healthy fats without contributing excessive calories.
Are raw pumpkin seeds safe to eat?
Yes, raw pumpkin seeds (also known as pepitas) are safe to eat and offer health benefits. Some people prefer roasting them for improved flavor and texture, but both forms are nutritious.
Do pumpkin seeds have Omega-3?
Pumpkin seeds contain ALA (alpha-linolenic acid), a plant-based form of omega-3 fatty acids. While ALA offers health benefits, it is not as bioavailable as the EPA and DHA found in fatty fish and marine oils. The body must convert ALA into EPA and DHA, a process that is often inefficient.
Are pumpkin seeds good for the kidneys?
Pumpkin seeds are generally considered kidney-friendly due to their magnesium and antioxidant content. However, individuals with chronic kidney disease (CKD) or other kidney-related conditions should consult a healthcare professional before significantly increasing their intake due to the potassium and phosphorus content.
References
[1] U.S. Department of Agriculture, Agricultural Research Service. (2024). FoodData Central: Seeds, pumpkin and squash seed kernels, dried. FoodData Central. Retrieved October 25, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2515380/nutrients .
[2] El-Mosallamy, A. E., Sleem, A. A., Abdel-Salam, O. M., Shaffie, N., & Kenawy, S. A. (2012). Antihypertensive and cardioprotective effects of pumpkin seed oil. Journal of Medicinal Food, 15(2), 180–189. Retrieved October 25, 2025, from https://www.liebertpub.com/doi/abs/10.1089/jmf.2010.0299 .
[3] Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical Kidney Journal, 5(Suppl 1), i3–i14. Retrieved October 25, 2025, from https://academic.oup.com/ckj/article/5/Suppl_1/i3/328325.
[4] Nawirska-Olszańska, A., Kita, A., Biesiada, A., Sokół-Łętowska, A., & Kucharska, A. Z. (2013). Characteristics of antioxidant activity and composition of pumpkin seed oils in 12 cultivars. Food Chemistry, 139(1–4), 155–161. Retrieved October 25, 2025, from https://www.sciencedirect.com/science/article/pii/S0308814613001684.
[5] Ramak, P., & Mahboubi, M. (2019). The beneficial effects of pumpkin (Cucurbita pepo L.) seed oil for health condition of men. Food Reviews International, 35(2), 166–176. Retrieved October 25, 2025, from https://www.tandfonline.com/doi/abs/10.1080/87559129.2018.1482496.
[6] Saris, P. S., & Pınar, A. (2023). Effects of pumpkin seed powder consumption on blood glucose and lipid profile in rats with streptozotocin-induced diabetes. Journal of Food Science and Technology, 60(11), 3125–3133. Retrieved October 25, 2025, from https://link.springer.com/article/10.1007/s13197-023-05741-z .
[7] Badwy, M. I., El-Hadad, E. S., & El-Weshahy, O. A. (2024). Semen quality, sperm variables, blood profile, immunity, and antioxidant capacity of Sinai cockers fed diet supplemented with vitamin E or/and pumpkin seed oil. Journal of Animal and Poultry Production, 15(4), 77–88. Retrieved October 25, 2025, from https://jappmu.journals.ekb.eg/article_348761.html.
[8] Nurrahmi, A. T., Syam, A., Salam, A., Jafar, N., Indriasari, R., & Hasan, N. (2023). Effect of pumpkin seed capsules on nutritional status and hemoglobin levels of pregnant women with chronic energy deficiency. Gaceta Médica de Caracas, 131(3). Retrieved October 25, 2025, from https://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=03674762&AN=173207116&h=pJIZmZvXIRbZzN6Wn%2FAJiDvvQIWtzY9uaTqkdNB5yBucGQCxPIfZIl5LKg4OEf0ZZnpxcs69ZCaYZs6URAXlUg%3D%3D&crl=c.