Pumpkin Seed Nutrition Facts and Health Benefits
Verywell / Alexandra Shytsman
Medically reviewed by Jonathan Valdez, RDN, CDCES, CPTMedically reviewed by Jonathan Valdez, RDN, CDCES, CPT
Pumpkin seeds are a satisfying, calorie-dense snack with several vitamins and minerals. You don't need a large portion for a healthy dose of nutrients, including magnesium, zinc, and protein. This small but mighty seed also offers protection against cancers, improves sleep, boosts heart health, eases menopausal symptoms, and helps with digestion. Swap out empty-calorie snacks for pumpkin seeds, or a protein bar containing them, to give your body nutrition for optimal functioning.
Pumpkin Seed Nutrition Facts
The USDA provides the following nutrition information for 1 ounce (28g or 85 seeds) of whole roasted pumpkin seeds prepared without salt.
Explainer
Calories: 126
Fat: 5.5g
Sodium: 5mg
Carbohydrates: 15.2g
Fiber: 5.2g
Sugars: 0g
Protein: 5.3g
Calcium: 15.6mg
Iron: 0.938mg
Magnesium: 74.3mg
Phosphorous: 26.1mg
Copper: 0.196mg
Zinc: 2.92mg
Vitamin C: 0.085 mg
Vitamin B-6: 0.01mg
Carbs
A single serving of pumpkin seeds provides 15.2 grams of carbohydrates, but only about 10 grams of net carbs since the serving also has 5.2 grams of fiber.
Fats
A single serving of pumpkin seeds provides more than 5 grams of total fat. Most of the fat content in packaged products comes from fats added during the roasting process.
If you roast the seeds in one tablespoon of butter, add 102 calories, 12 grams of fat, 7 grams of saturated fat, and 2 milligrams of sodium.
If you roast the seeds in one tablespoon of olive oil, add 119 calories, 14 grams of fat, 1.9 grams of saturated fat (but 10 grams of monounsaturated fat and 1.4 grams of polyunsaturated fat).
Related: Top 9 Foods for Both Low-Carb and Low-Fat Diets
Protein
Roasted pumpkin seeds provide 5.3 grams of protein per ounce. You should get 10% to 35% of your total calories from protein for many health benefits, including allowing your body to build and repair tissues.
Calories
Pumpkin seeds have 126 calories in one ounce, equal to two tablespoons. Even though they are high in nutrients, they are also high in calories. Keep portion sizes in mind when eating them as a snack or to add flavor to other foods.
Vitamins and Minerals
Pumpkin seeds contain essential minerals including magnesium, phosphorus, copper, and zinc.
It's important to note there are 2,325 milligrams of sodium in 1 teaspoon of table salt. Reduce sodium from your diet by choosing unsalted pumpkin seeds.
Health Benefits of Pumpkin Seeds
Pumpkin seeds provide a boost of healthy monounsaturated and polyunsaturated fats, and the nutrients help manage a variety of health conditions.
Supports Cell Growth and Repair
Protein is an essential nutrient required for our body to build tissues. Adult men and women aged 31 to 50 need about 6-ounce equivalents and 5-ounce equivalents each day. Having an ounce or two of pumpkin seeds for a snack can help you reach this recommendation, supplying your body with an adequate foundation of amino acid building blocks.
Promotes Good Sleep
Pumpkin seeds are a natural source of tryptophan, an amino acid associated with improved sleep. Incorporating pumpkin seeds into an overall healthy diet is a natural sleep remedy that may help you get a restful night's sleep and wake up feeling refreshed.
Relieves Prostate Symptoms
Enlarged prostate, or benign prostatic hyperplasia (BHP), is a common problem for older men. Resulting symptoms in the urinary tract can hinder quality of life, including the frequent urge to urinate. A recent study suggests the effectiveness of pumpkin seed extract in improving the lives of those living with BPH.
Enhances Immune Function
Consuming 1 ounce of roasted pumpkin seeds (or about 85 seeds) provides 20% of your daily value for zinc. Zinc is a crucial mineral not stored in the body, so regular intake is necessary. Zinc deficiencies lead to an impairment in key immune processes, including natural killer T cell function. Adequate zinc is also vital for proper wound healing after an injury or infection.
Related: Pili Nuts Nutrition Facts and Health Benefits
Reduces Triglycerides
Triglycerides are a type of fat in the blood that is associated with heart disease. Eating foods with Omega-3 fatty acids, such as pumpkin seeds, is one way to help reduce high triglycerides, hence reducing unhealthy cardiovascular markers. A study on maintenance hemodialysis patients provided a milled seed mixture of pumpkin, flax, and sesame seeds demonstrated a 30% reduction in serum triglycerides after 12 weeks of supplementation. The combination of beneficial fats and fiber in seeds produces cumulative positive effects.
May Ease Menopausal Symptoms
Pumpkin seed oil contains a compound called phytoestrogens that may provide relief for uncomfortable menopause symptoms. An in vitro animal study in Climacteric found adding two grams of pumpkin seed oil to your diet daily may reduce hot flashes, headaches, and even joint pain after 12 weeks. In addition, it was found to lower blood pressure. More research is needed, however, these potential benefits are worthy of adding pumpkin seeds to your diet.
Related: The 5 Signs of Exercise Burnout
Reduces the Risk of Cancer
Pumpkin seed oil has also been found to reduce the risk of cancers, including breast and prostate cancer. A study in Nutrition and Cancer found that postmenopausal women who ate pumpkin seeds (as well as phytoestrogen-rich foods including sunflower seeds and soybeans) had a reduced risk of breast cancer compared to those who didn’t consume these.
Promotes Hair Growth
If you are looking to reduce hair loss naturally, nutrition can play a big role. Consuming 400mg of pumpkin seed oil daily can increase hair count in men with androgenetic alopecia by 40%, according to one story. As this is a large dose of pumpkin seed oil, you can also take pumpkin seed oil capsules. Applying pumpkin oil to your scalp may also promote hair growth. Although more research is needed, an animal-based study found increased hair growth after three weeks of topical application.
Boosts Male Fertility
In addition to boosting immunity, zinc has been shown to improve sperm quality and male fertility — and pumpkin seeds are one great source of this important nutrient. In addition, pumpkin seeds are a great source of antioxidants, which have been shown to boost testosterone levels for healthy male fertility.
Related: What Is the Fertility Diet?
Promotes Good Digestive Health
Fiber has many benefits, including promoting good digestive health, bowel regularity, as well as lowering the risk of diabetes, obesity, and heart disease. With 5.2 grams of fiber in an ounce, whole pumpkin seeds are a nutritious snack that can help increase your daily fiber intake.
Pumpkin Seed Allergies
It is possible to have an allergic reaction to pumpkin seeds, although reports of this allergy are extremely rare. Allergies can develop at any time. Pumpkin meat or seed allergy symptoms may include chest tightness, hives, and vomiting. If you suspect an allergy to pumpkin, seek care from a healthcare professional.
Related: Chia Seed Nutrition Facts and Health Benefits
Adverse Effects
If you're not accustomed to eating a lot of fiber, it can take time for your digestive system to adjust to eating pumpkin seeds. Increase your intake gradually to avoid uncomfortable symptoms like gas, bloat, or constipation.
Varieties of Pumpkin Seeds
Not all pumpkin seeds provide the same benefits. If you buy processed or packaged pumpkin seeds, you're likely to get an extra dose of sodium and preservatives.
For example, popular pumpkin seed packets in the snack or candy aisle may add a whopping 815 milligrams of sodium per 1-ounce serving. Roasting your own pumpkin seeds or eating them raw provides maximal nutrition.
Storage and Food Safety
When harvesting fresh pumpkin seeds, remove the seeds immediately after cutting into the pumpkin. Pumpkins are a low-acid vegetable prone to bacteria growth when left to sit out at room temperature.
Keep raw pumpkin seeds in the refrigerator or freezer to extend their shelf life. Fresh seeds are high in oils that can go rancid quickly. Seal roasted pumpkin seeds in an airtight container and keep at room temperature.
How to Prepare Pumpkin Seeds
A small handful of pumpkin seeds makes a great snack at any time. However, pumpkin seeds are easy to overeat. Be mindful of portion sizes by measuring a few tablespoons and putting them into a serving bowl.
Top your soups and salads with raw or roasted pumpkin seeds. You can also sprinkle them into a turkey wrap with hummus for a savory crunch.
Roasting pumpkin seeds is simple. Follow these steps:
Rinse the pumpkin seeds thoroughly in a colander and remove any stringy, wet pulp attached to them after you remove them from a pumpkin.
Dry the pumpkin seeds with a paper towel.
Add a small amount of olive oil and seasonings. Use a dash of salt, soy sauce, Worcestershire sauce, garlic powder, pumpkin spice seasoning, or whatever you like.
Line a cookie sheet with aluminum foil and roast pumpkin seeds in the oven at 250 degrees Fahrenheit. Cook until golden brown, for about 45 minutes.
Allow seeds to cool and enjoy.
Read the original article on Verywell Fitness.
