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Pumpkin Seeds Health Benefits

Updated on June 21, 2014

Health Benefits of Pumpkin Seeds / Pepitas

Pumpkin seeds make a great snack and are full of wonderful health benefits. So why not add some to your diet today?

More and more of us are getting health conscious and what we eat (and don't eat) can have a big impact on our health.

Please note that I am not a health professional and this page is for information purposes only. Please do not make any changes to your medication without consulting your health professional first.

Pumpkin Seeds - Nutritional Information

dried pumpkin seed kernels (pepitas) ½ cup (64.5 g)


361 kcal / 1509 kJ


19.50 g



Fiber, total dietary

3.9 g

Sugars, total

0.90 g

Calcium, Ca

30 mg

Iron, Fe

5.69 mg

Magnesium, Mg

382 mg

Phosphorus, P

795 mg

Potassium, K

522 mg

Sodium, Na

5 mg

Zinc, Zn

5.04 mg

Copper, Cu

0.866 mg

Manganese, Mn

2.930 mg

Selenium, Se

6.1 mg

Vitamin C, total ascorbic acid

1.2 mg


0.176 mg


0.099 mg

Niacin mg

3.217 mg

Pantothenic acid

0.484 mg

Vitamin B-6

0.092 mg

Vitamin A

10 IU

Vitamin E (alpha-tocopherol)

1.41 mg

Vitamin K (phylloquinone)

4.7 mcg

Data from here

Health Benefits of Pumpkin Seeds - Sourced from government and education websites

healthy pumpkin seeds
healthy pumpkin seeds

Pumpkin seeds may support prostate health because they contain cucurbitacins, a chemical substance which prevents the body converting testosterone into Dihydrotestosterone (DHT) (source). DHT may promote cell growth and lead to an enlarged prostate (source).

The omega-3 fatty acids present in pumpkin seeds may help relieve arthritis (source).

Pumpkin seeds are one of the most concentrated vegetarian sources of zinc (4.51 mg per ½ cup) (source). A study of 396 men showed that a lower intake of zinc correlated with an increased risk of osteoporosis in men. Dietary zinc intake positively affected the bone mineral density (source).

Pumpkin seeds are one of the eight super healthy foods that may help to lower blood pressure (source).

Because pumpkin seeds are high in Magnesium (source), they may help to increase energy levels (source).

The majority of the population of USA are deficient in Magnesium, which may result in osteoporosis, hypertension, diabetes, and heart disease if it becomes chronic. Pumpkin seeds are a particularly rich source of Magnesium (source).

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Pumpkin Seeds Recipes

roasted pumpkin seeds
roasted pumpkin seeds

© Copyright _rockinfree

and licensed for reuse under the CC BY 2.0 License.

You can eat pumpkin seeds just as they are raw, or take off the outside husk and eat just the inside kernel, or use them in one of these delicious recipes.

Toasted pumpkin seeds

Healthy Homemade Toasted Muesli Recipe

Muesli slice

Muesli cookies - no flour

3 ways to roast pumpkin seeds - Video recipes

See how to remove your own seeds from a pumpkin. Then you'll see demonstrated 3 recipes:

1. Basic sea salt and olive oil roasted seeds - yummy as a snack

2. Sweet and spicy - use as a topping on ice cream or popcorn

3. Soy sauce pumpkin seeds - good to use as a crouton substitute for salads

Share your experiences with the health benefits of pumpkin seeds here

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    • profile image

      Niktravelfit 3 years ago

      Great lens, pumpkin seeds are so underrated!

    • TransplantedSoul profile image

      TransplantedSoul 5 years ago

      .. I like them for the taste alone - the health benefits are a bonus.

    • profile image

      crstnblue 5 years ago

      Thanks for sharing quality information about pumpkin seeds.

      Indeed, pumpkin seeds are so beneficial for our health, and we should use them often in our daily consumption - either raw or added in sweets, salads, bread or pastry. :)

    • profile image

      miaponzo 6 years ago

      I ADORE pumpkin SEEDS!!!! In fact, according to the results of my hair analysis, I have to eat MORE pumpkin seeds because of all the benefits :)

    • ChrisDay LM profile image

      ChrisDay LM 6 years ago

      Yes, they're great and their reputation is high in the health stakes. Thanks for info.

    • profile image

      anonymous 6 years ago

      Glad to have this information

    • PromptWriter profile image

      Moe Wood 6 years ago from Eastern Ontario

      I love them! Especially fresh from the oven. YUM!

    • Senora M profile image

      Senora M 6 years ago

      I love pumpkin seeds. I took the time 2 year ago to roast some. My husband then decided they needed "just a little more salt" and we had to throw out the whole batch. Too much salt is a bad, bad thing!

    • profile image

      ohcaroline 7 years ago

      I've roasted them before...they are quite tasty. I didn't know until just recently how nutritious they were.