Pumpkin Seed Nutrition Facts and Health Benefits

Pumpkin seeds

Verywell / Alexandra Shytsman 

Pumpkin seeds are a satisfying, calorie-dense snack with several vitamins and minerals to offer. You don't need a large portion for a healthy dose of nutrients, including magnesium, zinc, and protein. This small but mighty seed also offers plenty of benefits, including protection against cancers, improved sleep, boosts heart health, eases menopausal symptoms, and helps with digestion. Swap out empty-calorie snacks for pumpkin seeds to give your body the nutrition it needs for optimal functioning.

Pumpkin Seed Nutrition Facts

The USDA provides the following nutrition information for 1 ounce (28g or 85 seeds) of whole roasted pumpkin seeds prepared without salt.

  • Calories: 126
  • Fat: 5.5g
  • Sodium: 5mg
  • Carbohydrates: 15.2g
  • Fiber: 5.2g
  • Sugars: 0g
  • Protein: 5.3g
  • Calcium: 15.6mg
  • Iron: 0.938mg
  • Magnesium: 74.3mg
  • Phosphorous: 26.1mg
  • Copper: 0.196mg
  • Zinc: 2.92mg
  • Vitamin C: 0.085 mg
  • Vitamin B-6: 0.01mg


A single serving of pumpkin seeds provides 15.2 grams of carbohydrate, but only about 10 grams of net carbs since the serving also provides 5.2 grams of fiber. 


A single serving of pumpkin seeds provides a little more than 5 grams of total fat. Most of the fat content in packaged products comes from fats added during the roasting process.

If you roast the seeds in one tablespoon of butter, add 102 calories, 12 grams of fat, 7 grams of saturated fat, and 2 milligrams of sodium.

If you roast the seeds in one tablespoon of olive oil, add 119 calories, 14 grams of fat, 1.9 grams of saturated fat (but 10 grams of monounsaturated fat and 1.4 grams of polyunsaturated fat).


Roasted pumpkin seeds provide 5.3 grams of protein per ounce, making them a good source of this nutrient. You should get 10 to 35% of your total calories from protein for many health benefits, including allowing your body to build and repair tissues.


Pumpkin seeds have 126 calories in one ounce, which is equal to two tablespoons. Even though they are high in nutrients, they are also high in calories. Keep portion sizes in mind when eating them as a snack or to add flavor to other foods.

Vitamins and Minerals

Pumpkin seeds contain important essential minerals, including magnesium, phosphorus, copper, and zinc.

It's important to note that there are 2,325 milligrams of sodium in 1 teaspoon of table salt. To reduce sodium from your diet, choose unsalted pumpkin seeds or use salt sparingly.

Health Benefits

Pumpkin seeds provide a boost of healthy monounsaturated and polyunsaturated fats, and the nutrients in pumpkin seeds are helpful for managing a variety of health conditions.

Supports Cell Growth and Repair

Protein is an essential nutrient required for our body to build tissues. Adult men and women 31 to 50 years old need about 6 ounce-equivalents and 5 ounce-equivalents, respectively, each day. Having an ounce or two of pumpkin seeds for a snack can help you reach this recommendation, supplying your body with the adequate foundation of amino acid building blocks.

Promotes Good Sleep

Pumpkin seeds are a natural source of tryptophan, an amino acid that's associated with improvements in sleep. Incorporating pumpkin seeds in an overall healthy diet is a natural sleep remedy that may help you get a restful night's sleep and wake up feeling refreshed.

Relieves Prostate Symptoms

Enlarged prostate, or benign prostatic hyperplasia (BHP), is a common problem for older men. Resulting symptoms on the urinary tract can hinder quality of life, including the frequent urge to urinate. A recent study suggests the effectiveness of pumpkin seed extract in improving the lives of those living with BPH.

Enhances Immune Function

Consuming 1 ounce of roasted pumpkin seeds (or about 85 seeds) provides 20% of your daily value for zinc. Zinc is a crucial mineral that's not stored in the body, so regular intake is necessary. Zinc deficiencies lead to an impairment in key immune processes, including natural killer T cell function. Adequate zinc is also vital for proper wound healing after an injury or infection.

Reduces Triglycerides

Triglycerides are a type of fat in the blood that are associated with heart disease. Eating foods with Omega-3 fatty acids, such as pumpkin seeds, are one way to help reduce high triglycerides, hence reducing unhealthy cardiovascular markers. A study conducted on patients on maintenance hemodialysis provided a milled seed mixture of pumpkin, flax, and sesame seeds demonstrated a 30% reduction in serum triglycerides after 12 weeks of supplementation. The combination of beneficial fats and fiber in seeds produces cumulative positive effects.

May Ease Menopausal Symptoms

Pumpkin seed oil contains a compound called phytoestrogens that may provide relief to uncomfortable menopause symptoms.  An in vitro animal study in Climacteric found that adding two grams of pumpkin seed oil to your diet daily may reduce hot flashes, headaches, and even joint pain after 12 weeks. In addition, it was found to lower blood pressure. More research is needed, however these potential benefits are worthy of adding pumpkin seeds to your diet.

Reduces the Risk of Cancer

Pumpkin seed oil has also been found to reduce the risk of cancers, including breast cancer and prostate cancer. A study in Nutrition and Cancer found that postmenopausal women who ate pumpkin seeds (as well as phytoestrogen-rich foods including sunflower seeds and soybeans) had a reduced risk of breast cancer compared to those who didn’t consume these.

Promotes Hair Growth

If you are looking to reduce hair loss naturally, nutrition can play a big role. Consuming 400mg of pumpkin seed oil per day was found to increase hair count in men with androgenetic alopecia by 40%, found one study. As this is a large dose of pumpkin seed oil, you can also take pumpkin seed oil capsules. Applying pumpkin oil to your scalp may also promote hair growth. Although more research is needed, an animal-based study found increased hair growth after three weeks of topical application. 

Boosts Male Fertility

In addition to boosting immunity, zinc has been shown to improve sperm quality and male fertility — and pumpkin seeds are one great source of this important nutrient. In addition, pumpkin seeds are a great source of antioxidants, which have been shown to boost testosterone levels for healthy male fertility.

Promotes Good Digestive Health

Fiber has many benefits, including promoting good digestive health, bowel regularity, as well as lowering the risk of diabetes, obesity, and heart disease. With 5.2 grams of fiber in an ounce, whole pumpkin seeds are a nutritious snack that can help increase your daily fiber intake.


It is possible to have an allergic reaction to pumpkin seeds, although reports of this allergy are very rare. Allergies can develop at any time. Pumpkin meat or seed allergy symptoms may include chest tightness, hives, and vomiting. If you suspect an allergy to pumpkin, seek care from a healthcare professional.

Adverse Effects

If you're not accustomed to eating a lot of fiber, it can take some time for your digestive system to adjust to eating pumpkin seeds. Increase your intake gradually to avoid uncomfortable symptoms like gas, bloat, or constipation.


Not all pumpkin seeds provide the same benefits. If you buy processed or packaged pumpkin seeds, you're likely to get an extra dose of sodium and preservatives.

For example, popular brands of pumpkin seed packets found in the snack or candy aisle may add a whopping 815 milligrams of sodium per 1-ounce serving. Roasting your own pumpkin seeds or eating them raw provides maximal nutrition.

Storage and Food Safety

When harvesting fresh pumpkin seeds, it's important to remove the seeds immediately after cutting into the pumpkin. Pumpkins are a low acid vegetable that is prone to bacteria growth when left to sit out at room temperature.

Keep raw pumpkin seeds in the refrigerator or freezer to extend their shelf life. Fresh seeds are high in oils that can go rancid quickly. Seal roasted pumpkin seeds in an airtight container and keep at room temperature.

How to Prepare

A small handful of pumpkin seeds makes a great snack at any time. However, pumpkin seeds are easy to overeat. Be mindful of portion sizes by measuring a few tablespoons and putting them into a serving bowl.

Top your soups and salads with raw or roasted pumpkin seeds. You can also sprinkle them into a turkey wrap with hummus for a savory crunch.

Roasting pumpkin seeds is simple. Just follow these steps:

  1. After you remove the seeds from a pumpkin, rinse them thoroughly in a colander and remove any stringy, wet pulp that is attached to them.
  2. Dry the pumpkin seeds with a paper towel.
  3. Add a small amount of olive oil and seasonings. Use a dash of salt, soy sauce, Worcestershire sauce, garlic powder, pumpkin spice seasoning, or whatever you like.
  4. Line a cookie sheet with aluminum foil and roast pumpkin seeds flat in the oven at 250 degrees Fahrenheit. Cook until golden brown, for about 45 minutes.
  5. Allow seeds to cool and enjoy.

16 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.