What is the nutritional value of pumpkin seeds

Pumpkin seeds might look small, but the nutritional value of pumpkin seeds make them one of the most nutrient dense snack options we can add to our diet. When people ask what is the nutritional value of pumpkin seeds, they usually want to know if these little green kernels are truly good for heart health, blood sugar, fitness goals, and long term wellness. As nutrition professionals and health minded eaters, we see pumpkin seeds as a practical everyday food that delivers protein, healthy fats, key minerals, and plant compounds that support the whole body.

Nutrition at a glance for pumpkin seeds

The numbers below refer to shelled, roasted pumpkin seeds (also called pepitas) without added oil or salt. Actual values may vary a bit by brand or preparation, but this table gives a reliable overview of the nutritional value of pumpkin seeds per 1 ounce serving.

*Percent Daily Values are based on a 2000 calorie diet and are general estimates, not medical advice.

Serving size reference for pumpkin seeds

When we talk about the nutritional value of pumpkin seeds, we generally use 1 ounce or about 28 grams as a standard serving. That equals roughly a small handful, close to 1/4 cup of shelled seeds. On food labels, you will often see serving sizes listed as 1 ounce, 28 grams, or 1/4 cup. For whole pumpkin seeds still in the shell, volume will be bigger, but the edible center is about the same weight once you remove the shell.

Calorie content of pumpkin seeds

One serving of pumpkin seeds gives around 150 to 170 calories. Most of those calories come from healthy fats and protein, not sugar. For active adults in the United States who care about both body weight and strength, this energy density can be very usefull. A small bag of pumpkin seeds in a work desk drawer can keep us from reaching for candy or chips in the late afternoon when focus usually drops.

Macronutrient breakdown

The macronutrient profile is part of what makes the nutritional value of pumpkin seeds so strong. They fit nicely in low carb, moderate carb, plant based, and Mediterranean style diets.

Carbohydrates in pumpkin seeds

Pumpkin seeds contain only about 4 to 5 grams of carbs per ounce, with a portion of that as fiber. There are almost no starches and barely any natural sugars. For people watching carb intake for diabetes, insulin resistance, or weight management, this low carb content mean pumpkin seeds can be a smart replacement for crackers or sugary snacks.

Fiber content

Each ounce of pumpkin seeds offers about 1 to 2 grams of fiber. That may not sound like much, but because they are so easy to sprinkle on salads, yogurt, oatmeal, or roasted veggies, the fiber adds up during the day. Fiber helps steady digestion, supports gut bacteria, and plays a role in appetite control, which many of us notice on busy days when a fiber rich snack keeps us full longer.

Sugars, natural vs added

Plain roasted pumpkin seeds have almost no natural sugar and no added sugar at all. Flavored versions, like honey roasted or candied pepitas, can contain added sugar that changes blood sugar responses a lot. When the goal is stable blood glucose and using the full nutritional value of pumpkin seeds, unsalted and unsweetened options work best.

Protein content

An ounce of pumpkin seeds delivers roughly 8 to 9 grams of plant based protein. That is about the same as a large egg. The protein quality is fairly good, with a broad spectrum of amino acids, although pumpkin seeds are a bit lower in lysine then some legumes. For vegans and vegetarians, pairing pumpkin seeds with beans, lentils, or hummus over the day can help build a more complete amino acid profile.

Fat content

Total fat runs around 13 to 14 grams per ounce. The majority of this fat is unsaturated, which has been linked with better heart health when it replaces refined carbs and saturated fats. Pumpkin seed fat includes both monounsaturated fat and polyunsaturated fat, including linoleic acid and a small amount of alpha linolenic acid, which is an omega 3 fatty acid.

Saturated fat

Each serving of pumpkin seeds contains about 2.0 to 2.5 grams of saturated fat. For most healthy adults, that amount fits within common heart health guidelines when the rest of the diet is centered around whole foods, vegetables, fruits, and whole grains. Compared with animal snacks like cheese or processed meats, pumpkin seeds usually bring lower saturated fat with more beneficial nutrients.

Trans fat

Naturally, pumpkin seeds do not contain trans fat. Problems arise if seeds are roasted in partially hydrogenated oils, but that practice has largely faded from the U.S. food supply. Most simple dry roasted pumpkin seeds will list 0 grams trans fat on the label.

Vitamins in pumpkin seeds

While minerals are the highlight, vitamins also contribute to the nutritional value of pumpkin seeds. They supply modest amounts of several B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins support energy metabolism, helping the body convert the fats and proteins from pumpkin seeds into usable fuel.

Pumpkin seeds also provide vitamin E in different forms called tocopherols. Vitamin E acts as an antioxidant in cell membranes. When we combine pumpkin seeds with other vitamin rich foods, like leafy greens or berries, we create meal patterns that support protection against everyday oxidative stress.

Minerals in pumpkin seeds

The mineral content is where the question what is the nutritional value of pumpkin seeds really gets answered in detail. They are one of the richest natural sources of magnesium, along with impressive levels of zinc, iron, manganese, and phosphorus.

Key mineral contributions from a 1 ounce serving include:

• Magnesium about 150 to 170 mg, supporting muscle relaxation, nerve function, blood pressure regulation, and over 300 enzyme reactions.
• Zinc around 2 to 3 mg, plays a central role in immune function, wound healing, and hormone production, including testosterone in men.
• Iron around 2 to 2.5 mg, helpful for oxygen transport and energy, especially valuable for people who do not eat meat.
• Phosphorus about 300 to 330 mg, needed for bone structure and ATP production, which is the body’s main energy currency.
• Manganese and copper both support antioxidant systems and connective tissue health.

Sodium content

Plain, unsalted pumpkin seeds contain almost no sodium, usually 0 to 5 mg per serving. This make them very different from many packaged snacks that deliver hundreds of milligrams of sodium per handful. Salted versions, however, can contain 150 to 250 mg or more per serving, so anyone managing high blood pressure or fluid retention should choose unsalted or lightly salted seeds and check the label.

Cholesterol content

Pumpkin seeds are a plant food, so they naturally contain zero cholesterol. For individuals working on LDL cholesterol levels, replacing some high cholesterol snacks, like processed meats or full fat cheese, with pumpkin seeds can be one small but meaningful step in a broader heart smart eating pattern.

Glycemic impact and blood sugar notes

The combination of low carbohydrate, modest fiber, protein, and healthy fats give pumpkin seeds a very gentle glycemic impact. They tend to cause only a small rise in blood sugar, especially when eaten as part of a mixed meal. This is helpful for people with prediabetes or diabetes who still want satisfying snacks without a glucose spike and crash. Many of us notice that adding a spoonful of pumpkin seeds on morning oatmeal can blunt the mid morning energy slump that comes from carbs alone.

Digestive considerations

Most people digest shelled pumpkin seeds without trouble, but there are a few points to keep in mind. The fiber and fat content can cause discomfort if we eat very large amounts in one sitting, particularly for those with sensitive digestion, gallbladder issues, or disorders like IBS. Whole pumpkin seeds with shells are much higher in roughage and may be a bit harsh for some guts if eaten in big handfulls. Chewing seeds thoroughly and drinking water with them usually helps digestion run smoother.

Allergen information

Pumpkin seeds are not among the top 9 major allergens in the U.S., but seed allergies do occur. Some people with tree nut allergies tolerate pumpkin seeds well, while others react to any seed or nut product. Anyone with a known severe allergy should check with their allergist before adding new seeds. Also, some packaged pumpkin seed products are processed in facilities that also handle peanuts or tree nuts, so cross contamination is possible and labels should be reviewed carefully.

Antinutrients and absorption notes

Like many seeds and legumes, pumpkin seeds contain natural compounds such as phytic acid, which can bind minerals like iron, zinc, and magnesium and modestly reduce their absorption. For most healthy adults eating a varied diet, this is not a major problem, since overall mineral intake tends to stay adequate. Traditional methods like soaking, sprouting, or lightly roasting pumpkin seeds can lower phytic acid levels and slightly improve mineral bioavailability. If someone relies heavily on plant sources for iron and zinc and also has higher needs, like pregnant women or strict vegans, these preparation methods can be a helpful detail.

Health considerations of eating pumpkin seeds

Because the nutritional value of pumpkin seeds touches many systems in the body, they show up frequently in research on cardiometabolic health, sleep, and immune support. Their blend of magnesium, zinc, healthy fats, and antioxidants makes them more than just a crunchy topping.

Potential benefits of pumpkin seeds

When used in reasonable portions as part of an overall healthy eating pattern, pumpkin seeds may support:

• Heart health through unsaturated fats, magnesium for blood pressure, and plant sterols that may help modulate cholesterol.
• Blood sugar control due to their low glycemic impact and useful protein and fiber combination.
• Sleep and relaxation because magnesium helps calm the nervous system, and pumpkin seeds contain tryptophan, an amino acid involved in serotonin and melatonin pathways.
• Men’s reproductive health with zinc and other nutrients that play roles in sperm health and testosterone production.
• Immune function thanks to zinc, iron, and antioxidants that keep immune cells working properly.

Potential concerns or limitations

Despite the many positives, pumpkin seeds are still calorie dense. Eating several large handfuls during the day while also consuming other high calorie foods can lead to weight gain over time. Salted or flavored varieties may contain high sodium, added sugar, or oils that do not match someone’s health goals. Digestive discomfort can happen if someone jumps from eating no seeds to several servings per day, or if they eat the shells too fast without chewing. Allergic reactions, while not super common, are still possible and should be taken seriously.

Portion size guidance

For most adults, a sensible daily portion is about 1 ounce, or 1/4 cup of shelled pumpkin seeds. Athletes or very active individuals might use up to 2 ounces across the day, especially when their energy needs are higher. Using a small container or measuring scoop at home for a week or two can train the eye to recognize what a true serving looks like, which helps a lot with mindful snacking.

How often to eat pumpkin seeds

As a nutrient dense food with heart friendly fats, it is generally reasonable for healthy people to eat pumpkin seeds several times per week, and even daily if portions stay moderate. Rotating them with other nuts and seeds, such as walnuts, almonds, chia seeds, and sunflower seeds, provides a broader range of nutrients and plant compounds. Those with kidney disease, certain mineral imbalances, or digestive conditions should work with their health care provider before making big changes.

Raw vs roasted pumpkin seeds

Both raw and roasted pumpkin seeds offer strong nutritional value, but there are some differences. Raw seeds keep heat sensitive nutrients slightly better and contain more natural enzymes, although those enzymes are less critical for healthy adults then people often think. Dry roasting at moderate temperatures can improve taste and crunch, and may lower antinutrients like phytic acid. Very high heat roasting or deep frying in unstable oils could damage some fats and add extra calories, so gentler roasting and dry roasting usually works best for nutrition minded home cooks.

Packaged vs fresh pumpkin seeds

Fresh pumpkin seeds scooped from a pumpkin and cleaned at home tend to be free of additives, but they require time to dry and roast. Packaged shelled pumpkin seeds are more convenient and often tested for safety and quality. Flavored packaged versions may carry extra sodium, sugar, or oils. When reading labels, we look for products with just pumpkin seeds or pumpkin seeds plus a small amount of salt or simple seasonings, without long lists of additives.

Cultural and traditional uses

Pumpkin seeds have a long history in Central and South American food traditions, where they are often ground into sauces like Mexican pipian or sprinkled over stews and salads. In some cultures, roasted pumpkin seeds are a common street snack enjoyed while walking or talking with friends, giving them a social role as well as a nutritional one. These traditional uses remind us that seeds are not a new “superfood trend” but rather a time tested part of everyday meals.

How pumpkin seeds fit into a balanced diet

When we think practically about what is the nutritional value of pumpkin seeds, we also ask how they fit into real life meals in the U.S. They match well with a wide range of dietary styles, from plant based plans to higher protein fitness nutrition. The key is to use them as part of a pattern that also includes plenty of vegetables, fruits, whole grains, and lean protein sources.

Some people like to keep a glass jar of pepitas on the kitchen counter as a visible reminder to sprinkle a spoonful on salads, soups, or yogurt. Others pre portion them into small snack bags so they are easy to grab on the way to work or the gym instead of hitting a vending machine.

Pairing suggestions

Thoughtful pairings can increase both flavor and nutritional benefits. For example, combining pumpkin seeds with vitamin C rich foods like bell peppers, citrus, or strawberries helps iron absorption. Adding them to whole grain dishes like quinoa, brown rice, or oats creates a more filling, protein rich meal. Using pumpkin seeds with beans, lentils, or chickpeas improves the overall amino acid balance of a plant based plate.

Storage and shelf life

Pumpkin seeds last quite well if stored properly, but the natural oils can eventually go rancid. For best quality, keep them in an airtight container in a cool, dark place. In warm climates, the fridge or freezer offers better protection. Shelled seeds often stay fresh for several months in the pantry and 6 to 12 months in the fridge or freezer. Whole seeds with shells may last slightly longer. If seeds smell stale, bitter, or “paint like,” they are probably rancid and should be discarded.

Comparison with similar foods

Compared to other seeds and nuts, the nutritional value of pumpkin seeds stands out for magnesium and zinc. Sunflower seeds have more vitamin E but usually less zinc. Almonds provide more vitamin E and slightly more fiber but a bit less iron and magnesium per equal serving. Peanuts bring more protein but can be higher in saturated fat and do not offer the same mineral profile. For someone looking to support muscle function, stress management, and immune health, pumpkin seeds often make a strong choice inside the wider nut and seed family.

Frequently asked questions about pumpkin seed nutrition

Are pumpkin seeds good for weight loss

Pumpkin seeds can support weight management because their protein, fiber, and healthy fats increase satiety. However, they are calorie dense. Weight loss depends on total calorie balance, so they should replace less nutritious snacks, not simply be added on top of an already high calorie eating pattern.

Can people with diabetes eat pumpkin seeds

Because pumpkin seeds are low in carbs and rich in healthy fats and protein, many people with diabetes can include them safely. They often help stabilize blood sugar when paired with higher carb foods. As always, individuals should watch their own meter readings or continuous glucose monitor and adjust portions based on their personal responce.

Are sprouted pumpkin seeds healthier

Sprouting or soaking pumpkin seeds may reduce phytic acid and improve mineral absorption a bit. The overall nutritional value of pumpkin seeds remains high with or without sprouting, so sprouted seeds are more of a fine tuning option, not a strict requirement.

How many pumpkin seeds should men eat for zinc

A typical adult man needs about 11 mg of zinc per day. One ounce of pumpkin seeds provides roughly 2 to 3 mg, so including them daily along with other zinc sources like beans, meats, or fortified cereals can help cover needs in a realistic, food first way.

Nutrition data source note

The nutritional value of pumpkin seeds discussed here is based mainly on standard U.S. nutrition databases and commonly available product labels for dry roasted, shelled seeds without added oil or sugar. Brands and preparation methods can change the exact numbers, so reading the package label for the specific product we eat remains very important.

When we look closely at what is the nutritional value of pumpkin seeds, we see they are far more then a seasonal garnish for fall recipes. They provide concentrated protein, heart friendly fats, and a remarkable lineup of minerals like magnesium and zinc that support energy, mood, blood pressure, and immune function. With sensible portions and simple seasonings, pumpkin seeds can serve as a reliable, satisfying snack and a versatile topping that fits easily into a balanced, health focused diet.