Pumpkin seeds, also known as pepitas, are tiny nutritional powerhouses packed with essential vitamins, minerals, and healthy fats. Whether you snack on them raw, roasted, or blended into smoothies, these seeds offer serious health perks—from boosting heart health to improving sleep.
In this guide, we’ll break down pumpkin seed nutrition facts, calories, and science-backed health benefits, plus answer common questions like “Is it OK to eat pumpkin seeds every day?”
Pumpkin Seed Nutrition Facts & Calories
A 1-ounce (28g) serving of pumpkin seeds (about ¼ cup) provides:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 151 kcal | – |
| Protein | 7g | 14% |
| Healthy Fats | 13g | – |
| Fiber | 1.7g | 7% |
| Magnesium | 150mg | 37% |
| Zinc | 2.2mg | 20% |
| Iron | 2.3mg | 13% |
| Phosphorus | 329mg | 33% |
| Manganese | 1.3mg | 64% |
✅ Low in carbs (5g per serving), making them great for keto and low-carb diets.
✅ Rich in antioxidants like vitamin E and carotenoids.
✅ High in plant-based protein, perfect for vegans and vegetarians.
Top 7 Health Benefits of Pumpkin Seeds
1. Supports Heart Health ❤️
Pumpkin seeds are loaded with magnesium, which helps regulate blood pressure and reduce heart disease risk. Their healthy fats (omega-3s) also lower bad cholesterol (LDL).
2. Boosts Immunity 🛡️
Thanks to their zinc content, pumpkin seeds strengthen the immune system. Just one ounce provides 20% of your daily zinc needs—critical for fighting infections.
3. Improves Sleep & Reduces Stress 😴
They contain tryptophan, an amino acid that converts to serotonin (the “happy hormone”) and melatonin (the “sleep hormone”). Snack on them before bed for better sleep!
4. Aids Weight Management ⚖️
Despite being calorie-dense, their high protein and fiber keep you full longer, preventing overeating.
5. Supports Prostate & Bladder Health ♂️
Studies suggest pumpkin seed extract may help reduce symptoms of benign prostatic hyperplasia (BPH) and improve urinary function in men.
6. Rich in Antioxidants 🛡️
Pumpkin seeds contain vitamin E and phenolic compounds, which fight inflammation and oxidative stress.
7. Great for Blood Sugar Control 🩸
Their magnesium and fiber help stabilize blood sugar levels, making them a smart snack for diabetics.
Are Pumpkin Seeds High in Calories?
Yes, they are energy-dense (151 kcal per ounce), but their nutrient profile makes them worth it. Moderation is key—stick to 1-2 ounces per day to avoid excess calories.
Can You Eat Pumpkin Seeds Every Day?
✅ Yes! Eating pumpkin seeds daily is safe and beneficial, as long as you watch portion sizes (1-2 oz/day).
⚠️ Potential downsides if overeaten:
- High in calories → Can lead to weight gain if eaten in excess.
- Phytic acid content → May reduce mineral absorption (soaking or roasting helps).
- High fiber → Too much can cause bloating.
How to Eat Pumpkin Seeds for Maximum Benefits
- Raw or roasted (try cinnamon or sea salt for flavor).
- Added to smoothies, oatmeal, or yogurt.
- As pumpkin seed butter (great on toast!).
- Sprinkled on salads or soups for crunch.
People Also Ask
1. What are the benefits of eating pumpkin seeds?
They boost heart health, immunity, sleep, and prostate health while providing protein, healthy fats, and key minerals like magnesium and zinc.
2. Are pumpkin seeds high in calories?
Yes (151 kcal per ounce), but their high protein and fiber make them filling and nutritious.
3. Is it OK to eat pumpkin seeds every day?
Yes! 1-2 ounces daily is safe and beneficial for most people.
4. What is the nutritional value of pumpkin seeds?
They’re rich in protein, healthy fats, magnesium, zinc, iron, and antioxidants.
Final Verdict: Should You Eat Pumpkin Seeds?
Absolutely! These tiny nutritional powerhouses offer big health benefits—from better sleep to stronger immunity. Just keep portions in check, and enjoy them daily for a healthy, crunchy snack.
Try adding them to your diet today and reap the benefits! 🎃