Pumpkin Seeds: Nutrition Facts, Health Benefits, and Risks

In addition to the iconic pumpkin spice latte, the beloved fall gourd also produces seeds that are a healthy addition to any diet. Here is what you need to know about the nutritional profile of pumpkin seeds and what health benefits they deliver.

Nutritional Facts About Pumpkin Seeds

'Tis the season for all things pumpkin. Now is a great time to explore all the ways that you can incorporate pumpkin seeds into your diet. According to Kylie King, RD, registered dietitian and founder of Kylie King Nutrition, “A single ounce has about 9 grams of plant protein, which is actually more protein than you’d get from a large egg." King went on to say that pumpkin seeds are “an exceptional source of magnesium, providing roughly 35-40% of your daily needs in one serving.”

The magnesium content of this nutritional powerhouse plays an important role in blood pressure regulation, muscle and nerve function, and more. These little seeds are packed with heart-healthy unsaturated fats as well as plant compounds known as phytosterols. King notes that “These can interfere with cholesterol absorption in the digestive tract,” helping to lower the bad LDL cholesterol and reduce the risk of heart disease.

According to the U.S. Department of Agriculture (USDA), a standard serving size of pumpkin seeds is about a quarter of a cup. One serving size has about 166 calories and nearly 9 grams of protein. You will find about 1.5 grams of fiber and 12 grams of fat in this serving size. Other micronutrient measurements include 11.1 milligrams of calcium, 150 milligrams of magnesium, and 207 milligrams of potassium. These small but mighty seeds also boast small amounts of manganese, selenium, and zinc.

This is the ideal time of the year to explore the different uses for pumpkin seeds. Don't let the guts of those carved pumpkins go to waste. Simply remove the pulp from the seeds and let them dry overnight after cleaning them. Toss the dried seeds with your choice of cooking oil or melted butter and have fun experimenting with different seasonings.

The neutral flavor profile allows you to customize the seeds to fit your needs and personal taste buds. Tossing them with cinnamon and sugar will deliver a sweet snack, while you can also make them savory with the addition of garlic, salt, or paprika. The possibilities are endless.

Try sprinkling pumpkin seeds on your yogurt or oatmeal, baking them into bread or other baked goods, tossing them with salads, or eating them straight up. They can also be used as a substitute for some types of nuts. For example, try pumpkin seeds instead of peanuts in that brittle recipe.

Pumpkin seeds can be stored in an airtight container in the refrigerator for up to three months.

Major Short-Term and Long-Term Impacts of Pumpkin Seeds

There are several short-term and long-term health benefits and risks associated with regular consumption of pumpkin seeds. Some people may notice that they begin to feel fuller between meals when adding this seed to the diet. The protein and fat in the seeds naturally boost satiety levels.

King said that the long-term benefits of pumpkin seeds are largely dependent on what snack they are replacing in your everyday diet. For example, you will see more benefits if the seeds are replacing refined snacks such as chips or crackers. The long-term use of pumpkin seeds over other salty snacks will support overall better cardiovascular health.

Keep in mind that because pumpkin seeds are so calorie-dense, you will want to enjoy them in moderation. Going overboard could trigger digestive discomfort. It is also easy to overeat these seeds because the serving sizes are so small. You may think you are only consuming about 150 calories as a snack, but it could quickly turn into a 500-calorie meal. While the one-off indulgence is not significant, too many excess calories over time can result in unwanted weight gain.

It is also a good idea to keep track of the sodium intake. Many commercial varieties of these seeds are heavily salted, leading to short-term bloating and puffiness as the body retains water. Too much sodium is also associated with a temporary spike in blood pressure.

Lastly, anyone with a pumpkin allergy will want to avoid consuming these seeds. Those with kidney disease will want to speak with their medical provider, as the seeds are high in potassium and phosphorus.

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