The Health Benefits of Pumpkin Seeds

November 9, 2024

The Health Benefits of Pumpkin Seeds

Rich in protein, fiber, unsaturated fats and must-have minerals, pepitas are a great healthy-snacking option — and we have recipe ideas to help get you started!Carving pumpkins is a great fall pastime. But think twice before you throw out those pumpkin seeds!

“Pumpkin seeds, also known as pepitas, have many health benefits and make for a nutritious snack,” says registered dietitian Beth Czerwony, RD, LD. She explains why they’re good for you, how to integrate them into your diet and best ways to prepare them.

Health benefits of pumpkin seeds

“Pumpkin seeds are a good source of plant protein and other nutrients, which can act as antioxidants to help protect against certain diseases,” shares Czerwony.

And how about this great news for vegetarians: Pumpkin seeds contain a very high-quality protein — comparable to soy protein. And those little seeds also contain essential amino acids that you need, without the meat!

Along with valuable nutrients, pumpkin seeds also offer these other possible health benefits.

May reduce the risk of cancer

Studies show that diets rich in pumpkin seeds may have antidiabetic and anticancer properties. If this proves to be the case, the lignans (plant compounds) found in pumpkin seeds would get the credit.

May improve bowel and prostate health

Preliminary studies show that pumpkin seed oil, combined with saw palmetto oil, may help relieve an overactive bladder and prostatic hyperplasia (a prostate condition that causes issues with urination).

May reduce risk of high blood pressure, heart disease and high blood sugar

These benefits would be due to the high magnesium, zinc and fatty acid content found in pumpkin seeds.

Improved sleep

Pumpkin seeds contain tryptophan, an amino acid that helps you fall (and stay) asleep. Zinc and magnesium help here, too.

Nutritional value of pumpkin seeds

There’s plenty of evidence suggesting pumpkin seeds are good for you. But how healthy are they, exactly?

It depends on how much you eat. While they’re a great source of energy, pumpkin seeds are easy to overeat. Just as you remind your kids to not eat their Halloween candy all in one night, remind yourself to share or watch your portion size with pumpkin seeds!

The other factor that determines whether your pumpkin seeds are as nutritious as they are delicious: The way you prepare them. And specifically, whether or not you shell them.

Pumpkin seeds with shells vs. without

To shell, or not to shell? That is the question.

And it turns out the answer is, “It’s complicated.”

Pumpkin seeds with shells are an excellent source of fiber, but the ones you buy from the store can come with a lot of sodium. Some have more than the daily recommended amount in just 1 ounce!

“I recommend opting for unsalted or lightly salted options,” says Czerwony.

If you prefer a naked pumpkin seed, don’t worry: Removing the shell doesn’t make pepitas unhealthy. In fact, they often have much less sodium — even when they’re lightly salted — than their shell-having brethren.

“Pumpkin seeds without their shells still contain a good amount of heart-healthy fats and protein,” she notes. “But you do lose most of the fiber. So, it’s a tradeoff.”

Potential side effects

As is the case for most high-fiber foods, eating too many pumpkin seeds in a sitting can come back to haunt you.

“Pumpkin seeds with shells contain much more fiber than those without,” Czerwony explains. “So, if your stomach isn’t used to that much fiber, you may experience some issues. Start off with just a few.”

Adding pumpkin seeds to your diet

Leave your pumpkin seeds just as they are, fresh out of a pumpkin-carving session. Or opt for shell-free seeds you can buy at the grocery store. Either way, you’re in for a trick-free treat!

Pumpkin seeds can be eaten raw or roasted. In addition to bringing to life the flavors, aroma and texture, roasting increases the amounts of antioxidants available. It also makes them easier to digest!

How to prepare pumpkin seeds

Sure, your fresh pumpkin seeds may be surrounded by gobs of pumpkin pulp. And it’s easy to be intimidated by them. But they’re actually really versatile and easy to prepare! All you have to do is:

Clean and dry your seeds.

Add whatever seasonings you prefer and drizzle with 1 tablespoon olive oil.

Spread a single layer on a baking sheet (we recommend using tin foil for easier cleanup).

Bake at 250 degrees Fahrenheit (121.11 degrees Celsius).

Bake for about an hour or until the seeds turn golden brown and toasted.

And if you need some savory and sweet snack ideas, we’ve got you covered. The following seven dietitian-approved pumpkin seed flavors are sure to be a hit at every fall fiesta. Just be mindful that calorie counts will be higher for the options that include sugar or honey.

1. Pumpkin pie

At this point, pumpkin spice is synonymous with autumn. Here’s a fun twist on a fall favorite:

1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon cloves
1/4 teaspoon ginger
1 teaspoon brown sugar

2. Hot tamale

Is it getting a bit chilly outside? You can turn the heat up as high as you like with this savory snack!

1 tablespoon chili powder
1/4 teaspoon cayenne (optional)
1 teaspoon lime zest
Salt and pepper to taste

3. Italian spice

Ravioli, risotto, gnocchi: Italian cuisine makes superb use of everyone’s favorite fall gourd. Serve these savory pumpkin seeds atop a piping-hot bowl of pumpkin soup if you’re looking for a little extra crunch!

1/2 teaspoon garlic powder
1 tablespoon dried Parmesan cheese
1 teaspoon oregano
Salt and pepper to taste

4. Sweet and spicy

Wish your pepitas had more pep? Liven up a cozy fall day with a little Louisiana heat, courtesy of this Cajun-style recipe:

1 tablespoon Cajun seasoning
1 tablespoon Worcestershire sauce
1 teaspoon brown sugar
5. Hot cocoa

Chocolate and pumpkin seeds are a match made in heaven. This recipe’s great to enjoy with a piping hot beverage of your choosing:

1 tablespoon cocoa powder
1/2 teaspoon cinnamon
1 tablespoon raw (turbinado) sugar
6. Asian inspiration

Sweet and salty, these Asian-inspired pumpkin seeds are great on their own — or as an added crunch in a chopped salad:

1 teaspoon orange zest
1 tablespoon soy sauce
1/4 teaspoon ginger
1 teaspoon honey

7. Extended summer

In addition to tasting great, turmeric, cinnamon and ginger all have anti-inflammatory properties. That’s great news for achy joints, and a fantastic alternative to salty potato chips: