Pumpkin seeds are a popular snack, especially in the fall. And its health benefits go beyond its seasonal appeal. Eating pumpkin seeds regularly offers a variety of nutritional benefits, from supporting heart health to improving digestion.
If you’re curious about the benefits of pumpkin seeds, read on to learn what happens to your body when you eat pumpkin seeds and delicious ways to enjoy pumpkin seeds every day.
Health Benefits of Pumpkin Seeds
1. May Protect Against Inflammation
Pumpkin seeds contain health-beneficial compounds called lignans. “The lignans in pumpkin seeds reduce inflammation and act as powerful antioxidants, helping to reduce the risk of cancer,” says Pam Hartnett, MPH, RDN, a registered dietitian and cancer recovery coach who has also battled cancer for 15 years. “These compounds also help slow the growth of cancer by blocking blood vessels that feed tumors.”
2. May Support Heart Health
“Pumpkin seeds are a versatile snack or meal addition that can help boost heart health and support balanced blood sugar levels,” says registered dietitian Jessi Holden, MS, RDN, of Family Kitchen. It is low in saturated fat but rich in heart-healthy vegetable protein. If that’s not enough, their magnesium may help regulate blood pressure, according to the American Heart Association.
3. It May Strengthen Your Immune System
These potent little seeds are a good source of zinc and may shorten the length of a cold. Holden also says protein and magnesium support energy levels and keep your immune system strong, providing a healthy source of energy for the whole family.
4. It May Help You Sleep More Soundly
If you’re looking for a natural way to improve your sleep quality, a handful of pumpkin seeds before bed can help you sleep better and combat restlessness. Pumpkin seeds are a great source of tryptophan, an amino acid that can help produce serotonin, a good hormone, and melatonin, which can help treat insomnia, says Amy Beney, MS, RDN, CDCES, owner of Nutrition Insights.,
5. May Support Male Reproductive Health
Pumpkin seeds may not get the same seasonal attention as a pumpkin spice latte. But their zinc makes them an excellent choice for male reproductive health. This is because zinc is an important player in sperm motility. Teresa Romano, MS, RDN, CEDRD, SPN, a functional women’s health nutritionist, explains that zinc may also support prostate health and even increase testosterone levels.
6. May Prevent Constipation
Pumpkin seeds are a good source of dietary fiber, which contributes to a healthy digestive system by promoting regular bowel movements and preventing constipation. They also boast magnesium, which acts as a natural laxative by drawing water into the digestive tract to keep waste soft. It also helps things go smoothly by relaxing your intestinal muscles.
Nutritional Value of Pumpkin Seeds
According to the USDA, one ounce of shelled pumpkin seeds (about 28 grams) contains:
- Calorie: 163
- Carbohydrates: 4g
- Dietary Fiber: 2g
- Total Sugar: <1g
- Added Sugar: 0g
- Protein: 9 grams
- Total Fat: 14g
- Saturated Fat: 2.4g
- Cholesterol: 0 mg
- Sodium: 5 mg
- Iron: 2mg
- Magnesium: 156 mg
- Zinc: 2mg
Pumpkin seeds are nutrient-dense, containing a surprising amount of protein, heart-healthy fats, and some fiber. They are especially rich in magnesium, which supports muscle function and heart health, and contain iron, which is vital for oxygen transport in the blood. Their protein and fiber content also increases their longevity, making them a filling and nutritious snack.
Are Pumpkin Seeds Safe for Anyone to Eat?
Pumpkin seeds are generally safe for most people. However, depending on your health history, there may be a few precautions you should consider. For people with diarrhea-predominant IBS, large portions may cause gastrointestinal discomfort such as bloating or gas due to their fiber and magnesium content. And people with flare-ups of diverticulitis may want to avoid seeds that can irritate the intestines. Of course, individuals with seed allergies should stay away from them.
Tips for Enjoying Pumpkin Seeds
Sprinkle on Salads
Pumpkin seeds are a healthy, crunchy, nutrient-rich topping for salads, says Patricia Kolesa, MS, RDN, owner of Dietitian Dish, LLC. Try them in this Warm Butternut Squash and Kale Salad with Goat Cheese and Pepitas.
Mix into smoothies
Add pumpkin seeds to your morning smoothie for a boost of protein, fiber, and magnesium.
Throwing Into Soup
Whether it’s Butternut Squash Soup with Pumpkin Spice or Curried Butternut Squash Soup with Crispy Halloumi, these ingenious little seeds are a great way to add texture and lasting power.
Use as Crispy Topping
Pumpkin seeds are a nutritious, filling ingredient for yogurt, like our Raspberry Yogurt Cereal Bowl. They’re also a great way to add crunch to oatmeal, like these Pumpkin Overnight Oats.
Roasting with Spices
Roast pumpkin seeds with your favorite spices for a delicious and crunchy snack. For a fun twist on a roasted classic, try these Salt and Vinegar Pumpkin Seeds. Or toss together a batch of Pumpkin Seeds with Everything Bagel Seasoning. If you’ve never roasted pumpkin seeds, this cheat sheet will tell you everything you need to know for perfect seeds every time.
In conclusion
Pumpkin seeds are nutritional powerhouses! They’re full of fiber and healthy fats and provide plant-based protein as well as minerals like magnesium, iron and zinc. So it’s a delicious way to support heart health, digestion, immunity and more. Go ahead and add a small handful to your daily rotation. Of course, they are delicious roasted as a snack. But don’t stop there. It’s a great way to boost nutrients in salads, smoothies, soups and more. Check out our Healthy Pumpkin Seed Recipes for more inspiration!