by Pumpkin seeds are a popular snack, especially in the fall. And their health benefits extend beyond their seasonal glory. Eating pumpkin seeds regularly provides 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, plus delicious ways to enjoy them every day.
Health Benefits of Pumpkin Seeds
1. It can 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,” says Pam Hartnett, MPH, RDN, a registered dietitian and cancer recovery coach who is also a 15-year cancer survivor. “These compounds also block the blood vessels that feed tumors, helping to slow the growth of cancer.”
2. May Support Heart Health
“Pumpkin seeds are a versatile snack or food addition that helps boost heart health and promote balanced blood sugar levels,” says Jessi Holden, MS, RDN, registered family culinary dietitian. They are low in saturated fat but rich in heart-friendly plant protein. If that’s not enough, its magnesium may help regulate blood pressure, according to the American Heart Association.
3. It may strengthen your immune system
These powerful little seeds are a good source of zinc, which can shorten the duration of a cold. Plus, 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. 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 may help you sleep better and promote 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, says Amy Beney, MS, RDN, CDCES, owner of Nutrition Insights.,
5. May Support Male Reproductive Health
Pumpkin seeds may not get the same seasonal spotlight as pumpkin spice latte. 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 support prostate health and even increase testosterone levels, explains Teresa Romano, MS, RDN, CEDRD, SPN, women’s health functional nutritionist.
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 relaxes your intestinal muscles to help things move along smoothly.
Pumpkin Seed Nutrition
One ounce of shelled pumpkin seeds (about 28 grams) contains the following, per the USDA:
- calories: 163
- Carbohydrates: 4 g
- Dietary Fiber: 2 g
- Total Sugar: <1 g
- Added Sugar: 0 g
- Protein: 9 g
- Total Fat: 14 g
- Saturated Fat: 2.4 g
- Cholesterol: 0 mg
- Sodium: 5 mg
- Iron: 2 mg
- Magnesium: 156 mg
- Zinc: 2 mg
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 contain iron, which is vital for the transport of oxygen 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 some precautions to consider depending on your health history. For people with IBS who tend to have diarrhea, large servings 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, 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, says Patricia Kolesa, MS, RDN, owner of Dietitian Dish, LLC. Try them in this Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas.
Blend in Smoothies
Add pumpkin seeds to your morning smoothie for a boost of protein, fiber and magnesium.
Toss into Soup
Whether it’s Pumpkin Spice Butternut Squash Soup or Curried Butternut Squash Soup with Crispy Halloumi, these ingenious little seeds are a great way to add texture and staying power.
Use it as a Crunchy Shaving
Pumpkin seeds make a nutritious bar, filling for yogurt, like our Raspberry Yogurt Cereal Bowl. They’re also a great way to add crunch to oatmeal, like these Pumpkin Overnight Oats.
Roasted with Spices
Roast pumpkin seeds with your favorite spices for a tasty and crunchy snack. Try these Salt & Vinegar Pumpkin Seeds for a fun twist on a roasted classic. Or whip up 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 for perfect seeds every time.
The Bottom Line
Pumpkin seeds are nutritional powerhouses! They’re packed with fiber and healthy fats, and deliver plant-based protein plus minerals like magnesium, ironand zinc. So they’re 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. They’re a great way to pump up the nutrition in salads, smoothies, soups and more. For more inspiration check out our Healthy Pumpkin Seed Recipes!
