Pumpkin Seeds: Nutrition Facts, Health Benefits & Recipes

It’s true that pumpkins actually shine within the fall, when their look on the doorsteps of houses throughout America marks the start of the season. Special holidays like Halloween and Thanksgiving preserve them going robust by December. But pumpkins can function greater than decorations and filling for tasty pies. Pumpkin seeds, particularly, are a wholesome snack that may be loved year-round.

Pumpkin seeds are wealthy in nutritional vitamins and minerals, wholesome fat, and antioxidants that may contribute to a nutritious diet in a number of methods. They can simply be integrated into meals or used as a snack to probably assist enhance coronary heart health and scale back ache and irritation, whereas additionally offering protection in opposition to plenty of power diseases.

Pumpkin Seed Nutrition Facts

Pumpkin seeds have a wealthy and various dietary profile and are an excellent supply of wholesome fat, vitamin Ok, magnesium, manganese, zinc, copper, and phosphorus. Here’s a greater have a look at the general vitamin supplied by one ounce (28 grams) of dried, roasted seed kernels (also referred to as pepitas).

Nutrient Amount % Daily Value (DV)
Calories 151 eight%
Total carbohydrate 5 g 2%
Fiber 1 g four%
Total fats 12.eight g 20%
Saturated fats 2.four g 12%
Monounsaturated fats four g
Polyunsaturated fats 6 g
Omega-Three 50 mg
Omega-6 5796 mg
Protein 7 g 14%
Vitamin A 106 IU 2%
Vitamin Ok 14.four mcg 18%
Riboflavin zero.1 mg 5%
Iron four.2 mg 23%
Magnesium 150 mg 37%
Phosphorus 329 mg 33%
Potassium 226 mg 6%
Zinc 2.1 mg 14%
Copper zero.four mg 19%
Manganese zero.eight mg 42%

Pumpkins are additionally a great supply of antioxidants like carotenoids and vitamin E.

Health Benefits of Pumpkin Seeds

Because of their various dietary profile, pumpkin seeds might supply some superb health advantages. Let’s go over the potential perks of incorporating them into your weight loss program:

May Aid Heart Health

There is cause to imagine—and analysis to help—that pumpkin seeds might play a job in improved coronary heart health. They are nice supply of magnesium, which helps regulate blood stress and is related to a lowered threat for coronary heart illness.

Both human and animal research have indicated that might scale back blood stress and “unhealthy” LDL ldl cholesterol, whereas boosting “good” HDL ldl cholesterol.

Magnesium, omega-Three, poly- and monounsaturated fat, antioxidants, and zinc are all related to improved coronary heart health and are notable elements of pumpkin seeds.

May Help Manage Diabetes

Animal and human research have proven that pumpkins seeds, in addition to extracts, might assist scale back blood sugar to handle diabetes. The affect on blood sugar might have one thing to do with pumpkin’s excessive magnesium content material, in addition to fiber. One observational research, for instance, discovered that folks with diets wealthy in magnesium had a 33% to 34% decrease threat for sort 2 diabetes.

May Contribute to a Better Sleep

There are estimates that as much as 50% of Americans are poor in magnesium, a nutrient very important for good sleep. Magnesium helps calm down the physique and thoughts to advertise higher high quality sleep and a neater time falling asleep.

May Aid in Cancer Prevention

There is a few proof to counsel that antioxidant-rich pumpkin seeds can play a job in lowering the chance for most cancers. Antioxidants assist struggle off the assault from damaging free radicals to maintain your cells secure from mutation. Although most cancers threat is influenced by plenty of elements, analysis has indicated that pumpkin seeds have been related to a considerably lowered threat of breast most cancers in postmenopausal girls. Test-tube research have additionally proven that dietary supplements with pumpkin seeds can gradual the expansion of prostate most cancers cells.

May Improve Prostate and Bladder Health

Several human research have indicated that consuming pumpkin seeds can scale back the signs of benign prostatic hyperplasia (BPH). BPH is marked by an enlarged prostate and bother urinating, and pumpkin seed consumption might assist regulate urine urges and move. There is different analysis to counsel that consuming pumpkin seeds or extracts might assist tame an overactive bladder.

May Aid in Pregnancy

Pumpkin seeds comprise plenty of zinc, a hint aspect that will contribute to a wholesome being pregnant. Research has indicated that when zinc ranges are low, it could actually affect plenty of hormones related to labor, and rising consumption throughout being pregnant is usually really helpful.

Zinc additionally performs an vital position within the reproductive health of males. Studies have indicated that deficiencies are related to low sperm high quality and infertility in males. The antioxidants and different vitamins in pumpkin seeds can also contribute to wholesome testosterone ranges in males, which may in flip affect sperm high quality and fertility.

Pumpkin Seed Recipes

Pumpkin seeds can match into most individuals’s weight loss program very simply. They might be tossed into salads, roasted, and used to high plenty of dishes. Or they could be a wholesome snack all on their very own. Here are a couple of cool methods to include extra wholesome pumpkin seeds into your weight loss program:

Mixed Berry Overnight Oats with Pumpkin Seeds

Prep Time: 10 minutes          Total Time: 6 hours 15 minutes        Serves: 2


1 1/2 cup rolled oats

1 1/2 cup coconut or almond milk, unsweetened

1/four cup natural uncooked honey

1/four cup plain Greek yogurt

2 tbsp chia seeds

1 tbsp vanilla

1/four tsp cinnamon

1/four tsp floor ginger

1/2 cup recent combined berries

2 tbsp roasted pumpkin seed kernels (pepitas)

2 tbsp roasted pumpkin seeds (with shell)


  1. Combine oats, plant milk of selection, three tablespoons of honey, yogurt, chia seeds, vanilla, cinnamon, and ginger in a big bowl. Chill in fridge in a single day, for at the least six hours.
  2. Divide combination into two bowls and high with berries, pepitas, and pumpkin seeds. Drizzle with leftover honey on high. Tip: add extra milk instantly earlier than serving.

Pumpkin Seed & Rye Crackers

Prep Time: 20 minutes          Total Time: 1 hour 50 minutes          Serves: 24 crackers


1 cup rye flour

1 cup whole-wheat flour

1/2 cup pumpkin seed

1/2 tsp baking powder

1 tsp salt

1 tsp golden caster sugar

1 giant free-range egg


  1. Pre-heat oven to 300 levels F and line two baking sheets with parchment paper. In a big bowl, mix dry components. Beat the egg with one cup of water, then pour into the dry combination. Using a wood spoon, stir till properly mixed. Place combination on a evenly floured work floor. Knead till you’ve got a clean, agency dough.
  2. Use a rolling pin to unfold the dough out as thinly as attainable; lower into three-inch squares. Place squares in your baking sheets. Bake for 30 to 40 minutes, then take away trays from the oven. Flip every cracker over on the tray and return to the oven, swapping over the cabinets, for one more 30 to 40 minutes. Once cooked, take away from the oven and switch to a wire rack to chill. Store in a sealed container for as much as two weeks.

Pumpkin Seed and Avocado Salad

Total Time: 15 minutes         Serves: 6


For salad:

10 cups recent child spinach leaves

1/2 cup inexperienced pumpkin seeds

2 small avocados

For dressing:

2 tbsp olive oil

Zest and juice of 1 lime

1/2 tsp coarse sea salt


  1. Place washed and dried spinach leaves and pumpkin seeds in a big salad bowl.
  2. Slice avocados in half and take away the pits. Scoop out the flesh and dollop over the spinach-pumpkin seed salad.
  3. In a small bowl, mix the olive oil and lime zest and juice. Pour in salt and whisk to emulsify.
  4. Drizzle dressing over the salad. Then use your palms to softly toss, all whereas avoiding mashing the avocado items.

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