In This ArticleView AllIn This ArticleHealth BenefitsNutritionAre Pumpkin Seeds Safe for Everyone?Tips for EnjoyingFAQs
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Health Benefits
Nutrition
Are Pumpkin Seeds Safe for Everyone?
Tips for Enjoying
FAQs
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Photo:fcafotodigital/Getty Images
fcafotodigital/Getty Images
Pumpkin seeds are a popular snack, especially in the fall. And their health benefits extend beyond their seasonal charm. Eating pumpkin seeds regularly offers a variety of nutrition perks, from supporting heart health to improving digestion.
If you’re curious about pumpkin seed benefits, read on to learn what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.
Health Benefits of Pumpkin Seeds
1. May Protect Against Inflammation
Pumpkin seeds contain health-promoting compounds called lignans.“Lignans in pumpkin seeds reduce inflammation and act as powerful antioxidants, helping to lower cancer risk,” saysPam Hartnett, M.P.H., RDN, a registered dietitian and cancer recovery coach who is also a 15-year cancer thriver. “These compounds also block the blood vessels that feed tumors, helping to slow cancer growth.”
2. May Support Heart Health
“Pumpkin seeds are a versatile snack or meal addition that can help boost heart health and promote balanced blood sugar levels,” saysJessi Holden, M.S., RDN, a family culinary registered dietitian. They’re low in saturated fat yet rich inheart-friendly plant protein. If that weren’t enough, their magnesium may help regulate blood pressure, according to the American Heart Association.
3. May Strengthen Your Immune System
These mighty little seeds are a good source of zinc, which may shorten the duration of a cold.Additionally, their protein and magnesium support energy levels and keep your immune system strong, providing a healthy source of energy for the whole family, says Holden.
4. Might Help You Sleep More Soundly
If you’re looking for a natural way to improve your sleep quality, a small handful of pumpkin seeds before bed might help you sleep better and combat restlessness. Pumpkin seeds are a great source of tryptophan, an amino acid that can help produce serotonin, a feel-good hormone, and melatonin, which can help treat insomnia, saysAmy Beney, M.S., RDN, CDCES, owner of Nutrition Insights.,
5. May Support Male Reproductive Health
Pumpkin seeds may not get the same seasonal spotlight as pumpkin spice lattes. But their zinc makes them a great choice for male reproductive health. That’s because zinc is a key player in sperm motility.Zinc may also support prostate health and even boost testosterone levels, explainsTeresa Romano, M.S., RDN, CEDRD, SPN, a functional women’s health nutritionist.
6. May Prevent Constipation
Pumpkin Seeds Nutrition
One ounce of shelled pumpkin seeds (about 28 grams) contains the following, per the USDA:
Pumpkin seeds are nutrient-dense, with a surprising amount of protein, heart-healthy fat and some fiber. They are particularly rich in magnesium, which supports muscle function and heart health, and they contain iron, which is crucial for oxygen transport in the blood. Their protein and fiber content also increases their staying power, making them a satisfying and nutritious snack.
Are Pumpkin Seeds Safe for Everyone to Eat?
Pumpkin seeds are generally safe for most people. However, there may be a few precautions to consider depending on your health history. For folks with diarrhea-predominant IBS, large servings may result in gastrointestinal discomfort, such as bloating or gas, due to their fiber and magnesium content. And people with diverticulitis experiencing a flare-up may want to avoid seeds, which can irritate the intestines. Of course, individuals with seed allergies should steer clear of them.
Tips for Enjoying Pumpkin Seeds
Sprinkle on Salads
Pumpkin seeds are a healthy, crunchy, nutrient-rich topping for salads, saysPatricia Kolesa, M.S., RDN, owner of Dietitian Dish, LLC. Try them in thisWarm Butternut Squash & Kale Salad with Goat Cheese & Pepitas.
Blend into Smoothies
Add pumpkin seeds to your morning smoothie for a protein, fiber and magnesium boost.
Toss into Soup
Whether it’s aPumpkin Spice Butternut Squash Soupor aCurried Butternut Squash Soup with Crispy Halloumi, these ingenious little seeds are a great way to add texture and staying power.
Use as a Crunchy Topping
Pumpkin seeds make a nutritious, filling topping for yogurt, like ourRaspberry Yogurt Cereal Bowl. They’re also a fantastic way to add crunch to oatmeal, like thesePumpkin Overnight Oats.
Roast with Spices
Roast pumpkin seeds with your favorite spices for a savory and crunchy snack. Try theseSalt & Vinegar Pumpkin Seedsfor a fun twist on a roasted classic. Or whip up a batch ofPumpkin Seeds with Everything Bagel Seasoning. If you’ve never roasted pumpkin seeds,this cheat sheetwill tell you everything you need to know for perfect seeds every time.
Frequently Asked QuestionsEating pumpkin seeds daily provides nutrients like zinc and magnesium, plant-based protein, and healthy fats. These nutrients support heart health, digestion and immunity.A recommended serving is 1 ounce (28 grams) of pumpkin seeds per day. That’s slightly less than a quarter-cup.For most people, pumpkin seeds are a healthy addition to their diet. Overeating them may cause digestive issues like bloating or gas. And folks with allergies to seeds should avoid them. Because pumpkin seeds are energy-dense, it may help to keep portion sizes small.
Frequently Asked Questions
Eating pumpkin seeds daily provides nutrients like zinc and magnesium, plant-based protein, and healthy fats. These nutrients support heart health, digestion and immunity.
A recommended serving is 1 ounce (28 grams) of pumpkin seeds per day. That’s slightly less than a quarter-cup.
For most people, pumpkin seeds are a healthy addition to their diet. Overeating them may cause digestive issues like bloating or gas. And folks with allergies to seeds should avoid them. Because pumpkin seeds are energy-dense, it may help to keep portion sizes small.
The Bottom Line
Pumpkin seeds are nutrient powerhouses! They’re packed with fiber and healthy fats, and they deliver plant-based protein plus minerals like magnesium, iron and zinc. So they’re a tasty way to support heart health, digestion, immunity and more. Go ahead and add a small handful to your daily rotation. Of course, they’re delicious roasted as a snack. But don’t stop there. They’re a great way to pump up the nutrition in salads, smoothies, soups and more. For more inspiration check out ourHealthy Pumpkin Seed Recipes!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Batool M, Ranjha MMAN, Roobab U, et al.Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.).Plants (Basel). 2022;11(11):1394. doi:10.3390/plants11111394American Heart Association.Pumpkin Seeds Pack a Healthy Punch.National Institutes of Health. Office of Dietary Supplements.Zinc - Health Professional Fact Sheet.Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: Mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719Allouche-Fitoussi D, Breitbart H.The role of zinc in male fertility.Int J Mol Sci. 2020;21(20):7796. doi:10.3390/ijms21207796U.S. Department of Agriculture. FoodData Central.Pumpkin Seeds, unsalted.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Batool M, Ranjha MMAN, Roobab U, et al.Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.).Plants (Basel). 2022;11(11):1394. doi:10.3390/plants11111394American Heart Association.Pumpkin Seeds Pack a Healthy Punch.National Institutes of Health. Office of Dietary Supplements.Zinc - Health Professional Fact Sheet.Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: Mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719Allouche-Fitoussi D, Breitbart H.The role of zinc in male fertility.Int J Mol Sci. 2020;21(20):7796. doi:10.3390/ijms21207796U.S. Department of Agriculture. FoodData Central.Pumpkin Seeds, unsalted.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Batool M, Ranjha MMAN, Roobab U, et al.Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.).Plants (Basel). 2022;11(11):1394. doi:10.3390/plants11111394American Heart Association.Pumpkin Seeds Pack a Healthy Punch.National Institutes of Health. Office of Dietary Supplements.Zinc - Health Professional Fact Sheet.Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: Mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719Allouche-Fitoussi D, Breitbart H.The role of zinc in male fertility.Int J Mol Sci. 2020;21(20):7796. doi:10.3390/ijms21207796U.S. Department of Agriculture. FoodData Central.Pumpkin Seeds, unsalted.
Batool M, Ranjha MMAN, Roobab U, et al.Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.).Plants (Basel). 2022;11(11):1394. doi:10.3390/plants11111394
American Heart Association.Pumpkin Seeds Pack a Healthy Punch.
National Institutes of Health. Office of Dietary Supplements.Zinc - Health Professional Fact Sheet.
Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: Mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719
Allouche-Fitoussi D, Breitbart H.The role of zinc in male fertility.Int J Mol Sci. 2020;21(20):7796. doi:10.3390/ijms21207796
U.S. Department of Agriculture. FoodData Central.Pumpkin Seeds, unsalted.
