Pumpkin Seeds: Nutritional Value, Health Benefits, and How to Use?

by Somya Agrawal

Pepitas, commonly known as Pumpkin seeds are the edible seeds of a pumpkin. They are flat, oval-shaped, and have a white outer shell. Pumpkin seeds are a good source of protein, healthy fats, fiber, vitamins, and minerals. They are exceptionally loaded with, zinc, potassium, magnesium, and iron.

These seeds are popular for their nutritional benefits. They can help reduce the risk of certain diseases, promote prostrate health, lower blood sugar levels, and improve heart health. Pumpkin seeds are also beneficial for digestion and can aid in weight loss.

Pumpkin seeds are often eaten as a snack, either raw or roasted, and seasoned with salt or spices. They can also be added to salads, trail mixes, baked goods, or topping for soups or oatmeal. Pumpkin seed oil can be used in cooking or as a salad dressing.

Overall, pumpkin seeds are a nutritious and delicious food that can be enjoyed in various ways.

What is the Nutritional Value of Pumpkin Seeds?

Pumpkin seeds are highly nutritious and packed with various essential nutrients. Here is the nutritional value of 1 ounce (28 grams) of pumpkin seeds:

  • Calories: 151
  • Protein: 7 grams 
  • Fat: 13 grams (including omega-3 and omega-6 fatty acids)
  • Carbohydrates: 5 grams (including 1.5 grams of fiber) 
  • Vitamin K: 18% of the daily recommended intake (DRI) 
  • Phosphorus: 33% of the DRI 
  • Manganese: 42% of the DRI 
  • Magnesium: 37% of the DRI 
  • Iron: 23% of the DRI 
  • Zinc: 14% of the DRI 
  • Copper: 19% of the DRI

Pumpkin seeds also contain small amounts of other vitamins and minerals like potassium, calcium, B vitamins, and vitamin E. Additionally, they are rich in antioxidants like vitamin E and carotenoids, which have been linked to various health benefits.

What are the Health Benefits of Pumpkin Seeds?

Pumpkin seeds, or pepitas, are not only delicious but also packed with numerous health benefits. Here are some of the key benefits:

1. Nutrient-Rich:

Pumpkin seeds are a great source of essential nutrients such as magnesium, zinc, iron, and protein. They also contain healthy fats and fiber, making them a nutritious addition to your diet.

2. Heart Health:

The high levels of magnesium in pumpkin seeds help regulate blood pressure and support overall heart health. The seeds are also rich in antioxidants, which can help reduce inflammation and lower the risk of heart disease.

3. Improved sleep:

Pumpkin seeds are a natural source of tryptophan, an amino acid that helps promote better sleep. Tryptophan is converted into serotonin and then melatonin, which regulates sleep patterns.

4. Prostate health:

Pumpkin seeds have long been researched and proved to promote prostate health. They contain phytosterols, compounds that may help reduce levels of dihydrotestosterone (DHT), a hormone linked to prostate enlargement.

5. Antioxidant properties:

Pumpkin seeds are rich in antioxidants like vitamin E and carotenoids, which help protect against cellular damage caused by free radicals. This can lower the risk of chronic diseases and promote overall well-being.

6. Digestive Health:

The fiber in pumpkin seeds promotes healthy digestion and can help prevent constipation. It also supports gut health by acting as a prebiotic, feeding the beneficial bacteria in your gut.

7. Immune support:

The zinc content in pumpkin seeds helps strengthen the immune system and supports wound healing. It also plays a role in maintaining healthy skin and hair.

8. Weight management:

Despite being high in calories, pumpkin seeds have a high satiety value, meaning they can help you feel fuller for longer. This can aid in weight management by reducing overall calorie intake.

How to Use Pumpkin Seeds?

Now that you know the nutritional benefits, let’s explore some ways to incorporate pumpkin seeds into the diet:

  • Snack on Them: Roasted pumpkin seeds make a satisfying and nutritious snack. Simply toss them with a little olive oil, salt, and your favorite spices, then bake until golden brown.
  • Salads: Sprinkle pumpkin seeds on top of your favorite salads, such as soybean salad, kale salad, or chickpea salad. They add a delightful crunch and boost the nutritional value of your meal.
  • Smoothies: Add a tablespoon of pumpkin seeds to your spinach avocado smoothie. They will provide a nutty flavor and a healthy dose of nutrients.
  • Baking: Replace other nuts or seeds in your baking recipes with pumpkin seeds. They work well in cookies, bread, muffins, and granola bars.

Remember to store pumpkin seeds in an airtight container in a cool, dark place to maintain their freshness. Enjoy the health benefits of these versatile and nutritious seeds by incorporating them into your daily diet.


    Pumpkin seeds, are not just packed with essential nutrients but are delicious too. In fact, they are a great addition to your diet as they offer numerous health benefits. Pumpkin seeds are a good source of protein, healthy fats, fiber, and several vitamins and minerals, including magnesium, zinc, iron, and potassium. These seeds also contain antioxidants, which help protect your cells from damage. Adding pumpkin seeds into your diet is easy.

    You can enjoy them as a snack, add them to salads, soups, or baked goods, or use them as a topping for yogurt or oatmeal.