Pumpkin Seeds: Nutrition Facts and Health Benefits

Pumpkin seeds are the edible seeds of a pumpkin or other squash. Pumpkin seeds are also known as “pepita” — a Mexican Spanish term. The pumpkin is native to North America, where it was first domesticated. They are often roasted and eaten as a snack, or ground into meal to make breads and cereals, they can be roasted, and even mixed into recipes.

Pumpkin seeds are rich in protein, fiber, and minerals. They are also a great source of omega-3 fatty acids. These seeds have a nutty flavor and are available in many grocery stores during the fall season.

Pumpkin seeds are the edible part of the pumpkin or squash fruit. They are high in protein and healthy fats. These seeds can be eaten as a snack, roasted, or mixed into recipes. This article will help you know about the benefits and nutritional facts of pumpkin seeds.

Nutritional Facts

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell. These shell-free seeds are green, flat and oval. One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.

In addition, a 1-ounce (28-gram) serving contains:

  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams (6 of which are omega-6s)
  • Vitamin K: 18% of the RDI
  • Phosphorus: 33% of the RDI
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Iron: 23% of the RDI
  • Zinc: 14% of the RDI
  • Copper: 19% of the RDI

1) Protein: Pumpkin seeds are a great source of protein with 9g per 1/4 cup serving.

2) Healthy fats: Pumpkin seeds contain healthy fats that help maintain healthy cholesterol levels and aid in weight management.

3) Maintain health: Pumpkin seeds provide magnesium which is important for bone health and maintaining heart rhythm stability.

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Health Benefits of Pumpkin Seeds

Pumpkin seeds are a great source of protein and they are easy to eat. They can be eaten raw or roasted, and they can be used in a variety of dishes.

A few ways that people use pumpkin seeds are as an ingredient in things like granola bars, oatmeal, and salads. They can also be used as a topping for yogurt or ice cream.

Pumpkin seeds have many health benefits including helping with constipation, improving heart health, lowering blood pressure, improving kidney function and reducing inflammation.

  • Pumpkin seeds are a great source of protein, zinc, iron, and magnesium.
  • They are also a good source of copper, manganese and tryptophan.
  • Pumpkin seeds can help improve your mood and protect against depression.
  • Pumpkin seeds are rich in fiber which helps in regulating blood sugar levels. They also contain certain enzymes that help the body break down proteins more efficiently.

Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits 

1. High in Antioxidants

Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases.

It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

2. Reduces Risk of Cancer

Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers.

Pumpkin seeds have been found to have high levels of zinc, which is a mineral that fights against oxidative stress and inflammation. This can help prevent DNA damage and cell mutations that may lead to cancer cells. The high levels of zinc also helps with improving immunity and maintaining a healthy gut which can also help with reducing the risk of cancer.

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women.

Others studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer.

3. Improves Prostate and Bladder Health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.

Pumpkin seeds are a rich source of zinc and magnesium, two minerals that are essential for prostate and bladder health.

The zinc in pumpkin seeds can help to reduce inflammation associated with prostate enlargement (BPH). Zinc also helps to regulate testosterone levels, which is important for prostate health.

Magnesium is an important mineral for bladder function. Pumpkin seed’s high magnesium content can help to prevent or treat bladder dysfunction.

4. Improves Heart Health

Pumpkin seeds are a rich source of unsaturated fatty acids, minerals, vitamins and fiber. They have been found to be effective in reducing high cholesterol levels.

The most important thing to note about pumpkin seeds is that they are a rich source of unsaturated fatty acids. This is because they contain alpha-linolenic acid (ALA), omega-3 fats, and omega-6 fats which help improve heart health.

Animal studies have also shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels — two important risk factors for heart disease.

Other studies suggest that pumpkins’ ability to increase nitric oxide generation in your body may be responsible for its positive effects on heart health. Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in your arteries.

5. Pumpkin Seeds Lowers Blood Sugar Levels

Pumpkin seeds are a popular food in the fall. They are high in protein and fiber. They also contain magnesium, which is important for blood sugar levels.

The study found that pumpkin seed extract reduced blood sugar levels in mice by as much as 30%. Researchers hope that this will lead to a new treatment for diabetes.

Pumpkin seeds have been used medicinally for centuries to treat a wide range of conditions including constipation, hemorrhoids, and menstrual problems.

6. Improve Sperm Quality

Pumpkin seeds are rich in zinc, which is a mineral that helps with sperm motility and quality.

Pumpkin seeds are high in zinc, which is important for sperm production. Zinc can help with fertility by improving the motility and morphology of sperm.

The study found that men who consumed at least 30 milligrams of zinc per day had higher levels of sperm concentration and motility than those who consumed less than 15 milligrams.

This is because the body needs zinc to produce testosterone, which is essential for sperm production.

7. Help Improve Sleep

Pumpkin seeds are a good source of magnesium, which is essential for sound sleep. Magnesium is one of the most important minerals for the human body.

A lot of people suffer from insomnia or poor sleep quality because they don’t get enough magnesium in their diet or they don’t have enough time to wind down before bedtime. Pumpkin seeds provide a good source of magnesium that helps improve sleep quality by relaxing the muscles and calming the mind. They also contain tryptophan, which is an amino acid that helps increase serotonin levels in the brain, which helps people sleep better.

8. Improves Digestion

A pumpkin seed is a hard-shelled fruit that grows on a pumpkin. It has a white, fleshy interior and is edible. Pumpkin seeds are rich in protein, dietary fiber, and healthy fats.

Pumpkin seeds are also known for their ability to improve digestion by breaking down proteins. Pumpkin seed can also help improve digestion by increasing stomach acidity, which is important for breaking down food in the gut.

9. Aids in Weight Loss

Pumpkin seeds are a great source of dietary fibre, protein, and other nutrients. They are also low in calories and contain omega-3 fatty acids which can help with weight loss.

Pumpkin seeds are a great addition to any diet plan. They can be added to many dishes, or eaten raw as a snack. They are high in fiber and protein, which helps you feel full and satisfied.


The pumpkin seed oil is rich in omega-3 fatty acids, which are known to be helpful in preventing inflammation and other health problems.

Pumpkin seeds also contain zinc, which helps in boosting immunity.

These seeds also contain minerals such as magnesium, zinc and potassium which help reduce high blood pressure levels by regulating the water balance in the body. Pumpkin seeds also contain vitamin E which helps protect the body from free radicals that cause cell damage and inflammation.

Pumpkin seeds are also a great source of magnesium, which is important for healthy bones and muscle function. Magnesium helps regulate blood sugar levels, promotes heart health, and supports nerve function. Pumpkin seeds also contain plenty of zinc, which is essential for immune system health and growth.