Read about the nutrition facts, health benefits, nutritional value and calories found in Pumpkin Seeds

Pumpkin Seeds Nutrition

Those gloriously shimmering orange globes refreshes one’s memories of the recent Halloween celebrated. Come fall and people begin their month-long preparations of jack-o’-lanterns for this terrific and exciting festival. Surely, pumpkins are synonymous to the Halloween festival. But that is not what we are here to discuss about. At least not the vegetable or the festival! You must have seen your mother peeling the pumpkin and removing the seeds within. Though most of them must have discarded those seeds, but definitely, there would be some who dry, salt, oil the seeds and place them to roast in the oven for a crunchy and light snack. Must have reminded you of those good old memoirs! While pumpkin seeds are assumed to be delightful treats to munch on, but on a healthy note, they are a harbor of several nutritional benefits. Also known as pepitas, pumpkin seeds are one of the most flavorful and nutritious seeds around, thanks to their delicate, sweet taste and chewy texture. While most of them are covered in a yellow-white husk, some varieties of pumpkins produce seeds without even shells. Read on to get a brief overview of the health benefits of pumpkin seeds.



Pumpkins and pumpkin seeds were treasured by Native Americans both as a food and for their medicinal properties. But they were primarily used as a parasite remedy, which is evident from the documents of the Native American history. Such was their popularity that they became highly documented in the late 1800s or early 1900s, with the United States declaring them as an official medicine for the treatment of parasites. Kidney problems, urinary and gastric illness were some ailments treated by herbal doctors using pumpkin seeds. They were introduced to other parts of the world by European explorers who brought back pumpkin seeds from their journeys to the New World. Today, they are featured in several recipes of most cuisines, their trademark being the Indian and Mexican delicacies. The United States, Mexico, India and China are the major commercial cultivators of pumpkin seeds currently.


Health Benefits of Pumpkin Seeds


  • The abundant amounts of essential fatty acids in pumpkin seeds makes them a valued addition in diets of men who wish to reduce the risk of prostate cancer.

  • Pumpkin seeds contain the compound tryptophan which is necessary for battling feelings of depression. Having a handful of pumpkin seeds on a regular basis gives you feelings of satisfaction and contentment.

  • Zinc is essential for proper bone formation and is often found in deficient amounts in elderly bone-fracture patients. Pumpkin seeds are an excellent source of zinc that looks after this deficiency and reduces the risk of osteoporosis.

  • Phytosterols present in pumpkin seeds have tremendous cholesterol-lowering properties and hence, are added to butter substitutes, making an ideal eatable for people suffering from this problem. Phytosterols work towards stimulating the excretion of cholesterol and blocking its absorption by the walls of the intestines.

  • Apart from lowering cholesterol, the presence of phytosterols in pumpkin seeds is useful for enhancing heart health and reducing the risk of heart disease.

  • Symptoms associated with an overacting bladder are relieved by consuming raw pumpkin seeds. An overactive bladder, or incontinence, is characterized by a frequent and uncontrollable urge to urinate, which can be caused due to urinary tract infections, poor kidney function, diabetes, bladder dysfunction, certain medications and excessive consumption of caffeine or alcohol.

  • Enriched with omega-3 fatty acids, pumpkin seeds help in effectively alleviating the symptoms of rheumatoid arthritis, by controlling the pain and inflammation experienced with such an ailment.

  • Raw pumpkin seeds contain fiber which is essential for regulating bowel function and protecting the body from heart disease and colon cancer.

  • Pumpkin seeds are a good source of manganese which is required for bone development and bone metabolism, apart from playing a role in forming connective tissues, functioning of thyroid and sex hormones, regulation of blood sugar and metabolism of fats and carbohydrates.

  • Pumpkin seeds are useful for relaxing muscles, treating heart rhythm, reducing the severity of asthma attacks, relieving back pain and cutting constipation due to the presence of magnesium in considerate amounts.

  • A rich source of iron pumpkin seeds are a proven solution for treating tiredness, cracking at corners of the mouth, recurrent mouth ulcers, sore tongue, poor hair growth, brittle nails and generalized itching, which occur due to the deficiency of this mineral.

  • Other health benefits of pumpkin seeds include stimulating appetite, reducing obesity or overweight, dissolving gallstones, preventing kidney stones, and promoting the health of teeth, gums, nerves, hair and nails.


Pumpkin Seeds Nutrition Facts

Amount: 1 cup

Total Weight: 64 g


Basic Components

15 g
4.4 g
3.1 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
22 g
Dietary Fiber
4.2 g
826 mg

Fats & Fatty Acids

Total Fat
22 g
Saturated Fat
3.9 g
Monounsaturated Fat
7 g
Polyunsaturated Fat
9.2 g
Omega-3 Fatty Acids
60 mg
Omega-6 Fatty Acids
9.1 g
Vitamin A
22 IU
Vitamin C
672 mcg
Vitamin E
358 mcg
Vitamin K
2.9 mcg
33 mcg
65 mcg
1.5 mg
Vitamin B6
44 mcg
21 mcg
Pantothenic Acid
200 mcg
40.3 mg
34 mg
3.6 mg
260 mg
405 mg
546 mg
453 mg
5.7 mg
629 mcg
1.6 mg
6 mcg

How many calories in pumpkin seeds (per 100 gm)

Pumpkin seeds have about 541 calories per 100 gm of weight.


How to Buy Pumpkin Seeds


  • Pumpkin seeds are available in different forms in the market, like whole seeds (un-hulled), hulled seeds and roasted seeds.

  • While buying whole pumpkin seeds, select those that are compact and uniformly sized. Besides, they should be cream-white or light yellow in color.

  • Pick up a seed and feel it in your hand. It should feel heavy and give a good metallic sound when tapped lightly.

  • Do not buy thin, small sized, shriveled pumpkin seeds as they are an indication of poor quality.

  • Make sure that the pumpkins seeds do not have any cracks, mold, spots, or foul smell.


Pumpkin Seeds Storage Tips


  • Store un-hulled pumpkin seeds in an airtight container in a cool, dry place, preferably in the refrigerator, where they can last for few months.

  • Since hulled pumpkin seeds tend to lose their freshness after about one or two months when exposed to warm, humid conditions, they should be refrigerated in air-seal containers to extend their life.

  • Dry or roasted pumpkin seeds can be stored for no more than 10 to 14 days, when placed in the refrigerator.

More About Pumpkin Seeds