What Are Pumpkin Seeds?
Pumpkin seeds, also known as pepitas, originate from Central America, where pumpkins have been cultivated for thousands of years. Both the Aztecs and other indigenous peoples used the seeds as an important food source and for medicinal purposes. Today, pumpkins are grown across much of the world, and especially in the United States, pumpkins have become a central part of the culture. Every autumn, stores and homes are decorated with pumpkins for Halloween and Thanksgiving, and the pumpkin season has almost become a national phenomenon.
The seemingly ordinary pumpkin seeds hide a surprising amount of nutrients. What makes pumpkin seeds so special? What can they add to your diet, and how do they differ from other common seeds and nuts?
Nutritional Content
The nutritional content of pumpkin seeds, or pepitas, can vary somewhat depending on the type of seed, its origin, and how it has been processed.
According to the Norwegian Food Composition Table, the nutritional content of 100 grams of pumpkin seeds is as follows:
| Nutritional content | Per 100 g |
|---|---|
| Energy | 585 kcal |
| Protein | 36,3 g |
| Fat total | 45,9 g |
| – Saturated fat | 7,6 g |
| – Monounsaturated fat | 13,5 g |
| – Polyunsaturated fat | 19,9 g |
| Carbohydrates | 2,0 g |
| – Of which sugars | 1,3 g |
| Dietary fiber | 9,0 g |
| Magnesium | 460 mg (153 % RDI) |
| Zink | 5,0 mg (35 % RDI) |
| Iron | 7,4 mg (67 % RDI) |
| Potassium | 790 mg |
| Phosphorus | 1040 mg |
Why Pumpkin Seeds Are Healthy and Nutrient-Rich
1. Protein
Pumpkin seeds are one of the most protein-rich seeds you can eat. With 36 grams of protein per 100 grams, they surpass almonds, peanuts, sunflower seeds, and all other types of nuts and seeds you can find on store shelves. This makes pumpkin seeds an excellent choice for anyone looking to increase their plant-based protein intake, whether you are active, work out, or simply want to eat more nutrient-dense foods. The protein in pumpkin seeds is also rich in essential amino acids, making it a valuable building block for the body’s muscles, enzymes, and immune system.
Here is an overview showing how many grams of protein are in various types of nuts and seeds per 100 grams of food:
2. Tryptophan
Pumpkin seeds are one of the foods highest in tryptophan, an essential amino acid important for the production of serotonin and melatonin, brain chemicals that help regulate mood and sleep. Interestingly, pumpkin seeds contain more tryptophan than turkey.
Below is an overview of selected foods and their tryptophan content. Data is sourced from MyFoodData.com:
| Food | Tryptofan per 100 g |
|---|---|
| Pumpkin seeds | 569 mg |
| Almonds | 211 mg |
| Sunflower seeds | 348 mg |
| Tofu (dry, frozen) | 747 mg |
| Egg (raw) | 167 mg |
| Turkey | 488 mg |
| Salmon (cooked) | 285 mg |
3. Magnesium
Pumpkin seeds are one of the best natural sources of magnesium, a mineral that plays a crucial role in many biochemical processes in the body. With about 460 mg of magnesium per 100 grams, pumpkin seeds provide more than the entire daily requirement for most adults in a single serving. Magnesium contributes to normal nerve and muscle function. Additionally, research suggests that magnesium is important for stress regulation, including increasing levels of the calming neurotransmitter GABA and reducing levels of the stress hormone cortisol.
Nuts and seeds are particularly rich in magnesium because they store nutrients necessary to support the growth and development of new plants. Magnesium plays a vital role in energy metabolism and cellular function, which is essential for seed germination and growth. Furthermore, magnesium is a key component of the chlorophyll molecule, responsible for photosynthesis in plants. This is why magnesium is present in large amounts in seeds and nuts—to support this process.
| Food | Magnesium per 100 g |
|---|---|
| Pumpkin seeds | 460 mg |
| Chia seeds | 320 mg |
| Hemp seeds | 700 mg |
| Almonds | 260 mg |
| Cashew nuts | 292 mg |
| Peanut | 180 mg |
| Spinach (cooked) | 95 mg |
| Bread (whole wheat) | 55 mg |
| Oats | 128 mg |
4. Healthy Fat
Nuts and seeds are among the best sources of healthy fat in the diet. They contain high levels of unsaturated fats, which have beneficial effects on the cardiovascular system. Some types, such as chia seeds and walnuts, stand out for their high content of omega-3 fatty acids (ALA), which are important for reducing inflammation and supporting brain health. Pumpkin seeds contain a high total fat content and a good proportion of unsaturated fats, but their omega-3 content is relatively low compared with the richest sources.
Data from MyFoodData.com and USDA FoodData Central (U.S. Department of Agriculture) show the fat content in the most common types of nuts and seeds.
| Food | Total fat (g) | Unsaturated fat (g) | Omega-3 (ALA) (g) |
|---|---|---|---|
| Pumpkin seeds | 45,9 | 33,4 | ~0,1 |
| Almonds | 49,9 | 43,9 | ~0,01 |
| Walnuts | 65,2 | 56,1 | ~9,1 |
| Cashew nuts | 43,9 | 31,6 | ~0,05 |
| Chia seeds | 30,7 | 29,6 | ~17,8 |
| Sunflower seeds | 51,5 | 41,6 | ~0,1 |
| Sesame seeds | 49,7 | 40,2 | ~0,3 |
| Peanut | 49,2 | 40,0 | ~0,01 |
In short:
- Chia seeds and walnuts are by far the best sources of plant-based omega-3.
- Pumpkin seeds have a balanced profile with a lot of healthy fat but low omega-3.
- Almonds and peanuts are rich in monounsaturated fat but contain very little omega-3.
5. Iron
Pumpkin seeds are an excellent source of iron, especially for those following a plant-based diet. With about 7.4 mg of iron per 100 grams of pumpkin seeds, they contain more iron than most nuts, seeds, and other plant-based foods. Iron is essential for the body’s production of hemoglobin, which carries oxygen in the blood, and for normal energy metabolism. Combining pumpkin seeds with foods rich in vitamin C—such as fruits or vegetables—can increase iron absorption in the intestines.
Below is an overview of the iron content in nuts and seeds. The information is sourced from the Norwegian Food Composition Table (Matvaretabellen):
| Food | Iron (mg per 100 g) |
|---|---|
| Sesame seeds with hulls | 9,0 mg |
| Pumpkin seeds | 7,4 mg |
| Cashew nuts | 6,7 mg |
| Chia seeds | 6,5 mg |
| Sesamfrø without hull | 5,8 mg |
| Sunflower seeds | 4,9 mg |
| Almonds | 3,4 mg |
| Walnuts | 2,9 mg |
6. Zinc
Pumpkin seeds are one of the best plant sources of zinc, a mineral important for immune function, wound healing, skin health, and hormone balance. Pumpkin seeds are especially valuable for vegans and vegetarians, as they are one of the richest plant sources of zinc, with about 5 mg per 100 grams.
| Food | Zinc (mg per 100 g) |
|---|---|
| Cashew nuts | 5.8 mg |
| Hulled sesame seeds | 5.8 mg |
| Pumpkin seeds | 5.0 mg |
| Sunflower seeds | 4.7 mg |
| Brazil nuts | 3.8 mg |
| Peanuts | 3.3 mg |
| Almonds | 3.3 mg |
How to Increase Zinc Absorption from Pumpkin Seeds
Pumpkin seeds are one of the best plant-based sources of zinc, but like many other seeds, they also contain phytic acid, a compound that can inhibit absorption. Fortunately, there are simple ways to reduce this effect:
- Soak the seeds in water overnight before lightly roasting them in the oven – this reduces phytic acid content.
- Combine with vitamin C-rich foods, such as bell peppers, lemon, kiwi, or broccoli – this can improve mineral absorption.
- Use pumpkin seeds as a topping on salads or vegetable dishes, rather than consuming them with large amounts of unprocessed whole grains and legumes.
These simple steps can help your body get more of the zinc that pumpkin seeds (and other zinc-rich foods) actually contain.
7. Phytosterols and Antioxidants
Pumpkin seeds are rich in phytosterols, plant compounds that have a structure similar to cholesterol. When consumed through the diet, phytosterols can help block cholesterol absorption in the intestines, which may support healthy cholesterol levels. Although the effect is relatively modest, phytosterols can still play a role in cholesterol balance over time.
In addition, pumpkin seeds contain antioxidants, compounds that protect our cells from damage caused by free radicals. Free radicals are unstable molecules that can harm body tissues and are linked to aging and several chronic diseases. Antioxidants in pumpkin seeds can therefore help reduce oxidative stress and support the body’s natural defense against cellular damage.
Practical Tips on Pumpkin Seeds
How many pumpkin seeds per day?
Health authorities recommend eating 20–30 grams of nuts and seeds per day. It can be beneficial to vary the types you eat. If you want to focus on pumpkin seeds, a handful (20–30 grams) per day can provide a good dose of nutrients such as magnesium, iron, healthy fats, and tryptophan.
As with all foods, it is important not to overdo it, as they are also calorie-dense. Moderation is key, and pumpkin seeds can be a nutritious addition to a balanced diet.
How to Eat Pumpkin Seeds
Pumpkin seeds are not only nutritious, but they can also be a versatile ingredient used in many types of dishes, both sweet and savory.
- Roasted – Roast the seeds in a pan or oven to enhance flavor and texture.
- In smoothies – Add them to smoothies for an extra source of protein and healthy fat.
- In baked goods – Use pumpkin seeds in muffins or bread for added crunch and nutrition.
- As a topping – Sprinkle pumpkin seeds on salads, oatmeal, or soups for extra texture and nutrients.
- In energy bars – Include pumpkin seeds in homemade energy bars.
- In granola – Mix pumpkin seeds into granola for a healthy, nutrient-rich breakfast.
- In sweets – Add pumpkin seeds to chocolate or nut mixes for a healthier treat.
- Try pumpkin seed butter
Want to Make Your Own Pumpkin Seed Butter?
In this video, you’ll get a simple recipe for making pumpkin seed butter.
Recipe – Pumpkin Seed Snack (Salty and Crispy)
Ingredients:
- 1 cup raw pumpkin seeds
- 1 tbsp olive oil or coconut oil
- ½ tsp salt (adjust to taste)
- Optional: a pinch of paprika, garlic powder, rosemary, or other spices
Instructions:
- Rinse the seeds well if they are straight from a pumpkin, and pat them dry with a paper towel.
- Mix the seeds with oil, salt, and any optional spices in a bowl.
- Spread them out on a baking sheet lined with parchment paper in an even layer.
- Bake in the oven at 150–160°C (300–320°F) for 20–30 minutes, stirring halfway through, until golden and crispy.
- Cool and enjoy – perfect as a healthy snack or as a topping for salads and soups!
Pumpkin Seeds in an Airfryer?
Roasting pumpkin seeds in an airfryer is a quick and easy way to make a flavorful and nutrient-rich snack. The seeds become crispy and develop a mild nutty flavor when heated for 8–12 minutes at 160–180°C (320–355°F), depending on the strength of your airfryer. Before roasting, you can toss them with a little oil and your desired seasoning, such as sea salt, paprika, or garlic powder. Shake or stir them a couple of times during cooking for even roasting. The result is a crunchy, healthy snack you can easily make at home.
Pumpkin Seeds for Planting
Pumpkin seeds can also be used to grow new plants. They are popular in gardens due to their impressive growth and large, decorative fruits. To plant pumpkins, choose seeds from a fresh, mature pumpkin. Seeds can be harvested by cutting open the pumpkin, then cleaning and drying them before planting. When ready to sow, plant the seeds in well-drained soil in a sunny location after the risk of frost has passed. Pumpkin vines need plenty of space to grow, so make sure they have enough room to spread. This can be a fun and rewarding task for both experienced and novice gardeners.
Health Effects of Pumpkin Seed Oil
Pumpkin seed oil has gained attention both as a natural hair care product and as a capsule supplement for various health purposes.
The oil contains fatty acids (especially omega-6 and omega-9), phytosterols, antioxidants, vitamins, and minerals, which together are believed to support skin and hair health, reduce inflammation, and influence hormone balance, partly through effects on 5-alpha-reductase.
Some research suggests that pumpkin seed oil may help reduce hair loss, but this needs confirmation in larger studies before it can be recommended.
Regarding capsules for prostate health and urinary issues, there is some research support—for example, for relief of symptoms associated with benign prostatic hyperplasia. However, the evidence is still limited and often based on short-term or small studies. Claims about increased hair growth or hormone-balancing effects should therefore be interpreted cautiously until more robust research is available. Pumpkin seed oil is generally safe for most people but should be seen as a potential supplement—not a miracle cure.
Conclusion
Pumpkin seeds are rich in protein, including the amino acid tryptophan, healthy fats, magnesium, iron, zinc, and antioxidants, making them a valuable addition to a balanced diet. In addition to their nutrient-rich profile, pumpkin seeds are versatile and easy to include in both sweet and savory dishes, whether as a topping, in smoothies, or in baked goods.
As with all nutrient-dense foods, moderation is important, as seeds are also calorie-dense. A handful (20–30 grams) per day can provide a significant amount of nutrients that your body can benefit from.
