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Nutritional therapist Nicola Shubrook explains why pumpkin seeds are good for you. She discusses their nutrient value, and the key benefits that make them so healthy.
Pumpkin seeds are edible, flat, oval-shaped green seeds. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices, to create a delicious, crunchy snack.
Discover our full range of health benefit guides and learn how to roast your own pumpkin seeds. Also check out some of our delicious pumpkin seed recipes, from chocolate cookies to spiced seed mixes.
A 28g serving (about six seeds) contains approximately:
They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate and beta-carotene, which the body converts into vitamin A.
Discover more about why we need vitamins and minerals.
Pumpkin seeds, together with linseed, may be helpful in preventing diabetic complications, such as high cholesterol and blood sugar levels. The hypoglycaemic properties of these seeds may help those with diabetes to better manage blood sugar levels.
Read Diabetes UK’s top 10 dietary tips to manage diabetes.
Being an excellent source of magnesium, pumpkin seeds may help regulate blood pressure as part of a healthy diet, but more research is needed on the role magnesium plays in this area.
Discover more about how diet and lifestyle can help lower blood pressure.
Magnesium is needed for normal sleep regulation, so consuming pumpkin seeds, which are a good source of magnesium, may help improve sleep.
Discover more about how to get a good night’s sleep.
Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). There has been good evidence that eating pumpkin seeds, because of their ALA content, could well be beneficial for the heart and the prevention of cardiovascular disease as part of a balanced diet.
A 2011 study also found that pumpkin seed oil helped to improve cholesterol levels in postmenopausal women.
Learn more about what to eat for a healthy heart.
While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. Pumpkin seeds are a good source of antioxidants, which can help to scavenge the ‘free radicals’ that can damage cells. One study in particular found that pumpkin seeds were associated with a significantly reduced breast cancer risk in postmenopausal women compared to no consumption, and a second study showed that they may also help protect pre-menopausal women, too.
Studies have found that pumpkin seed oil, taken from pumpkin seeds, may have the potential to prevent or treat urinary disorders, however further research is still required to confirm these findings.
Yes, although an allergy to pumpkin seeds is rare and they are not considered to be a highly allergenic food, unlike sesame seeds. However, if you are concerned about seed allergies, always check with your GP before introducing them to your diet.
Learn more about food intolerances and allergies.
Rye & pumpkin seed crackers
Celeriac ribbons tossed with chard, garlic & pumpkin seeds
Chinese spiced seed mix
Late-summer tomato & carrot salad
Rainbow rice
Rapid rocket, carrot & ham salad
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Healthy pumpkin & squash recipes
All our healthy recipe collections
Discover more health benefits of everyday ingredients
This article was last reviewed on 5 August 2020.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Brands: Kings, King Henry’s
Brand owner: King Henry’s
Categories: Snacks
Countries where sold: United States
→Ingredients are listed in order of importance (quantity).
Ingredients list:
Ingredients analysis:
Palm oil free Vegan Vegetarian
→ The analysis is based solely on the ingredients listed and does not take into account processing methods.
Details of the analysis of the ingredients »
3 – Processed foods
46.4 g Fat in high quantity
7.14 g Saturated fat in high quantity
0 g Sugars in low quantity
3.57 g Salt in high quantity
Serving size: 1 ONZ (28 g)
Comparison to average values of products in the same category:
→ Please note: for each nutriment, the average is computed for products for which the nutriment quantity is known, not on all products of the category.
| Nutrition facts | As sold for 100 g / 100 ml |
As sold per serving (1 ONZ (28 g)) |
Snacks |
|---|---|---|---|
| Energy (kJ) | ? | ? | |
| Energy (kcal) | 561 kcal | 157 kcal | +24{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Energy | 2,347 kj (561 kcal) |
657 kj (157 kcal) |
+24{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Fat | 46.43 g | 13 g | +124{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| – Saturated fat | 7.14 g | 2 g | -10{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| – Trans fat | 0 g | 0 g | |
| – Cholesterol | 0 mg | 0 mg | -100{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Carbohydrates | 10.71 g | 3 g | -81{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| – Sugars | 0 g | 0 g | -100{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Fibers | 3.6 g | 1.01 g | -8{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Proteins | 28.57 g | 8 g | +318{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Salt | 3.572 g | 1 g | +498{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Sodium | 1.429 g | 0.4 g | +498{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Vitamin A | 0 µg | 0 µg | -100{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Vitamin C (ascorbic acid) | 0 mg | 0 mg | -100{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Calcium | 0 mg | 0 mg | -100{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Iron | 0 mg | 0 mg | -100{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Nutrition score – France | 20 | 20 | +20{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
| Nutri-Score | E | E | +20{98880d97af0555a3a517c8aae666eeb64e7bd6d49cbbe05617dcb138f6e48200} |
Recycling instructions and/or packaging information:
Some of the data comes from the USDA National Nutrients Database for Branded Foods (the exact list is available in the product edit history).
Product added on by usda-ndb-import
Last edit of product page on by org-database-usda.
Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.
They are sometimes referred to as pepitas, Spanish for “little seed of squash.”
This feature is part of a collection of articles on the health benefits of popular foods.
It looks at the possible health benefits of pumpkin seeds, the nutritional content, how to use pumpkin seeds in the diet, and possible health risks.
Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.
Seeds, in general, are considered excellent sources of potassium, magnesium, and calcium.
Plant seeds are also a good source of polyunsaturated fatty acids (PUFAs) and antioxidants.
The fatty acids in pumpkin seeds contain a range of beneficial nutrients, such as sterols, squalene, and tocopherols. Researchers have described the fatty acid profile of seeds, grains, and legumes as “favorable.”
Pumpkin seeds are a good source of magnesium, which is important for bone formation.
High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.
Nutrients in pumpkins seeds may help protect against type 2 diabetes. Reactive oxygen species (ROS) play a role in the development of diabetes, and antioxidants may help reduce the risk.
In one experiment, diabetic rats started to recover after following a diet containing a flax and pumpkin seed mixture.
The seeds are a good source of magnesium.
Studies have suggested that for every 100 milligrams (mg) a day increase in magnesium intake, the risk of developing type 2 diabetes decreases by approximately 15 percent.
A 100-gram (g) serving of pumpkin seeds can contain over 90 mg of magnesium.
Low magnesium levels can impair insulin secretion and lower insulin sensitivity.
Improvement in lipid profiles has been seen with an intake of 365 milligrams of magnesium per day.
Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.
The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Research to date suggests that omega-3s can:
Pumpkin seeds have been found to contain sterols. In one investigation, scientists found that there were 265 mg of total sterols in every 100 g of pumpkin seed kernel.
Plant sterols and phytosterols are known to help reduce levels of “bad” LDL cholesterol.
Researchers carrying out a review of clinical trials concluded in 2013 that the combination of nutrients found in plant seeds can help protect the cardiovascular system and help prevent coronary heart disease and type 2 diabetes.
A rodent study has suggested that the nutrients in a mixture of flax and pumpkin seeds could provide some protection for the liver and also against atherosclerosis.
Other benefits of a diet that is high in fiber include:
Pumpkin seed oil has a high content of vitamin E and other antioxidants.
Vitamin E helps strengthen the immune system and maintain healthy blood vessels. The ODS recommend eating seeds as a source of vitamin E.
Pumpkin seeds are a rich source of tryptophan, an amino acid.
Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, the “feel-good” or “relaxing” hormone, and melatonin, the “sleep hormone.”
A study published in 2005 in Nutritional Neuroscience suggested that consuming tryptophan from a gourd seed alongside a carbohydrate source was comparable to pharmaceutical grade tryptophan for the treatment of insomnia.
Having a few pumpkin seeds before bed, with a small amount of carbohydrates such as a piece of fruit, may be beneficial in providing your body with the tryptophan needed for melatonin production.
Pumpkin seeds are a good source of zinc.
Researchers have determined that every 100 g of pumpkins seeds contains 7.99 mg of zinc.
For male adults aged 19 years and above, the ODS recommend a daily intake of 11 mg of zinc and 8 mg for women.
The World Health Organization (WHO) estimate that over 80 percent of women worldwide have an inadequate zinc intake. Low levels of zinc alter circulating levels of multiple hormones associated with the onset of labor.
Nutritionists recommend additional zinc during pregnancy, as it is likely to improve health outcomes.
Zinc is also essential for normal immune function and prevention of uterine infections. All of these could potentially contribute to preterm delivery.
Non-refined pumpkin seed oil is thought to offer antioxidant protection.
This is due to its PUFA and lipophilic antioxidant content. Refining an oil removes or reduces these substances.
Antioxidants are considered to be “scavengers,”tasked with removing unwanted waste substances known as free radicals. If these substances remain in the body, there is a higher risk of a range of health problems.
Antioxidants have a wide range of uses, including reducing inflammation. One study, published in 1995, found that, in rats with arthritis, symptoms improved after taking pumpkin seed oil.
A German study, published in 2012, suggested that a high consumption of pumpkin seeds may be linked to a lower risk of breast cancer after menopause.
Pumpkin seeds are a good source of squalene, an antioxidant compound that is similar to beta-carotene.
Squalene occurs throughout all body tissues, and it appears to play a role in protecting the skin during UV and other types of radiation exposure.
Animal studies have also suggested that squalene may play an important role in retinal health.
Squalene may also offer protection from cancer, but more research is needed to prove this.
Pumpkin seeds have traditionally been used as an aphrodisiac in some places. In an in-house study at Mansoura University in Egypt, rats consumed a pumpkin seed extract combined with zinc.
The researchers concluded that pumpkin seeds may have a beneficial effect on sexual health status.
A study published in 2009 suggested that pumpkin seed oil may be safe and effective as a treatment for benign prostatic hyperplasia (BPH).
Those who consumed 320 mg a day of the oil over 6 months saw a reduction in their symptoms and improved quality of life.
In 2014, scientists found evidence that pumpkin seed oil might help treat urinary disorders in men and women. Treatment with the oil was linked to a reduction in symptoms of an overactive bladder.
According to the United States Department of Agriculture (USDA) National Nutrient Database, a 100-g serving of organic pumpkin seeds contains:
A 100-gram serving of one brand’s in-shell, salted, roasted pumpkin seeds provides:
Pumpkin seeds are also a source of magnesium, zinc, copper, and selenium.
One scientific study has found that 100 g of pumpkin seeds contains:
According to the Office of Dietary Supplements (ODS), seeds are good sources of magnesium, one of the seven essential macrominerals.
In one study, scientists found that 100 grams (g) of pumpkin seeds contained 90.69 milligrams (mg) of magnesium.
The ODS recommend that males aged 19 to 30 years should consume 400 mg of magnesium a day, and females 310 mg or 350 mg during pregnancy. Older people should have a slightly higher intake.
Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. Magnesium is vital for the proper functioning of muscles.
Magnesium deficiency is prevalent in older populations. It is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.
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It’s really a exact crucial choice of exactly where and if to get a graduate degree in psychology, as most students do not know about their alternatives and what they really imply.
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