What Happens to Your Body When You Eat Pumpkin Seeds

Pumpkin seeds are a popular snack, especially in the fall. And their health benefits extend beyond their seasonal charm. Eating pumpkin seeds regularly offers a variety of nutrition perks, from supporting heart health to improving digestion. 

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If you&#;re curious about pumpkin seed benefits, read on to learn what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.

Health Benefits of Pumpkin Seeds

1. May Protect Against Inflammation

Pumpkin seeds contain health-promoting compounds called lignans. &#;Lignans in pumpkin seeds reduce inflammation and act as powerful antioxidants, helping to lower cancer risk,&#; says Pam Hartnett, M.P.H., RDN, a registered dietitian and cancer recovery coach who is also a 15-year cancer thriver. &#;These compounds also block the blood vessels that feed tumors, helping to slow cancer growth.&#; 

2. May Support Heart Health

&#;Pumpkin seeds are  a versatile snack or meal addition that can help boost heart health and promote balanced blood sugar levels,&#; says  Jessi Holden, M.S., RDN, a family culinary registered dietitian. They&#;re low in saturated fat yet rich in heart-friendly plant protein. If that weren&#;t enough, their magnesium may help regulate blood pressure, according to the American Heart Association.

3. May Strengthen Your Immune System

These mighty little seeds are a good source of zinc, which may shorten the duration of a cold. Additionally, their protein and magnesium support energy levels and keep your immune system strong, providing a healthy source of energy for the whole family, says Holden.

4. Might Help You Sleep More Soundly

If you&#;re looking for a natural way to improve your sleep quality, a small handful of pumpkin seeds before bed might help you sleep better and combat restlessness. Pumpkin seeds are a great source of tryptophan, an amino acid that can help produce serotonin, a feel-good hormone, and melatonin, which can help treat insomnia, says Amy Beney, M.S., RDN, CDCES, owner of Nutrition Insights.,

5. May Support Male Reproductive Health

Pumpkin seeds may not get the same seasonal spotlight as pumpkin spice lattes. But their zinc makes them a great choice for male reproductive health. That&#;s because zinc is a key player in sperm motility. Zinc may also support prostate health and even boost testosterone levels, explains Teresa Romano, M.S., RDN, CEDRD, SPN, a functional women&#;s health nutritionist.  

6. May Prevent Constipation

Pumpkin seeds are a good source of dietary fiber, which contributes to a healthy digestive system by promoting regular bowel movements and preventing constipation. They also boast magnesium, which acts like a natural laxative by pulling water into the digestive tract to keep waste soft. It also relaxes your intestinal muscles to help things move along smoothly. 

Pumpkin Seeds Nutrition

One ounce of shelled pumpkin seeds (about 28 grams) contains the following, per the USDA:

• Calories: 163 
• Carbohydrates: 4 g
• Dietary Fiber: 2 g
• Total Sugar: <1 g
• Added Sugar: 0 g
• Protein: 9 g
• Total Fat: 14 g
• Saturated Fat: 2.4 g
• Cholesterol: 0 mg
• Sodium: 5 mg
• Iron: 2 mg
• Magnesium: 156 mg
• Zinc: 2 mg

Pumpkin seeds are nutrient-dense, with a surprising amount of protein, heart-healthy fat and some fiber. They are particularly rich in magnesium, which supports muscle function and heart health, and they contain iron, which is crucial for oxygen transport in the blood. Their protein and fiber content also increases their staying power, making them a satisfying and nutritious snack.

Are Pumpkin Seeds Safe for Everyone to Eat?

Pumpkin seeds are generally safe for most people. However, there may be a few precautions to consider depending on your health history. For folks with diarrhea-predominant IBS, large servings may result in gastrointestinal discomfort, such as bloating or gas, due to their fiber and magnesium content. And people with diverticulitis experiencing a flare-up may want to avoid seeds, which can irritate the intestines. Of course, individuals with seed allergies should steer clear of them.

Tips for Enjoying Pumpkin Seeds

Sprinkle on Salads

Pumpkin seeds are a healthy, crunchy, nutrient-rich topping for salads, says Patricia Kolesa, M.S., RDN, owner of Dietitian Dish, LLC. Try them in this Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas. 

Blend into Smoothies

Add pumpkin seeds to your morning smoothie for a protein, fiber and magnesium boost.

Toss into Soup

Whether it's a Pumpkin Spice Butternut Squash Soup or a Curried Butternut Squash Soup with Crispy Halloumi, these ingenious little seeds are a great way to add texture and staying power.  

Use as a Crunchy Topping

Pumpkin seeds make a nutritious, filling topping for yogurt, like our Raspberry Yogurt Cereal Bowl. They&#;re also a fantastic way to add crunch to oatmeal, like these Pumpkin Overnight Oats.  

Roast with Spices

Roast pumpkin seeds with your favorite spices for a savory and crunchy snack. Try these Salt & Vinegar Pumpkin Seeds for a fun twist on a roasted classic. Or whip up a batch of Pumpkin Seeds with Everything Bagel Seasoning. If you&#;ve never roasted pumpkin seeds, this cheat sheet will tell you everything you need to know for perfect seeds every time.

Frequently Asked Questions

• What happens if you eat pumpkin seeds every day?

  Eating pumpkin seeds daily provides nutrients like zinc and magnesium, plant-based protein, and healthy fats. These nutrients support heart health, digestion and immunity.
  

• How much pumpkin seeds should you eat daily?

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  A recommended serving is 1 ounce (28 grams) of pumpkin seeds per day. That&#;s slightly less than a quarter-cup.
  

• Are there downsides to eating pumpkin seeds?

  For most people, pumpkin seeds are a healthy addition to their diet. Overeating them may cause digestive issues like bloating or gas. And folks with allergies to seeds should avoid them. Because pumpkin seeds are energy-dense, it may help to keep portion sizes small.  
  

The Bottom Line

Pumpkin seeds are nutrient powerhouses! They&#;re packed with fiber and healthy fats, and they deliver plant-based protein plus minerals like magnesium, iron and zinc. So they&#;re a tasty way to support heart health, digestion, immunity and more. Go ahead and add a small handful to your daily rotation. Of course, they&#;re delicious roasted as a snack. But don&#;t stop there. They're a great way to pump up the nutrition in salads, smoothies, soups and more. For more inspiration check out our Healthy Pumpkin Seed Recipes!

Carving pumpkins is a great fall pastime. But think twice before you throw out those pumpkin seeds!

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&#;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.

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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.

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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:

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• 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:

• 1 teaspoon turmeric
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ginger
• 1 teaspoon honey
• Salt and pepper to taste

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