Pumpkin seeds, also known as pepitas when shelled, are small but highly nutritious. Often eaten as snacks, added to salads, or blended into recipes, these seeds are packed with protein, healthy fats, minerals, and antioxidants. Despite their size, pumpkin seeds provide a surprising number of health-supporting nutrients. Let’s explore their nutrition and the benefits of including them in your meals.

Nutritional Profile of Pumpkin Seeds

A 1-ounce (28 g) serving of pumpkin seeds contains approximately:

  • ~160 calories

  • ~7 grams of protein

  • ~13 grams of fat (mostly unsaturated)

  • ~5 grams of carbohydrates

  • ~2 grams of fiber

They are also rich in:

  • Magnesium

  • Zinc

  • Iron

  • Manganese

  • Copper

  • Antioxidants such as carotenoids and vitamin E

This makes pumpkin seeds one of the most nutrient-dense snack options.

A Plant-Based Source of Protein

Pumpkin seeds are an excellent source of plant-based protein. With ~7 grams per ounce, they provide a good alternative to animal protein for vegetarians and vegans. Protein helps support muscle repair, energy, and satiety, making pumpkin seeds a valuable addition to balanced eating.

Rich in Healthy Fats

The majority of fats in pumpkin seeds are unsaturated fats, including omega-6 fatty acids. These fats can support overall wellness when consumed in moderation and balanced with other nutrient sources. The combination of protein and healthy fats also helps create a feeling of fullness.

Packed with Magnesium

Pumpkin seeds are one of the best natural sources of magnesium, a mineral involved in more than 300 biochemical reactions in the body. Magnesium supports:

  • Muscle and nerve function

  • Energy production

  • Bone health

  • Balanced blood pressure

Including pumpkin seeds regularly can help boost magnesium intake, which is often low in modern diets.

A Good Source of Zinc

Zinc is essential for immune function, wound healing, and skin health. Pumpkin seeds are among the richest plant-based sources of zinc, making them especially useful for people who do not consume much animal protein.

Iron and Energy Support

Iron is another important mineral found in pumpkin seeds. Iron helps transport oxygen throughout the body and supports energy levels. For vegetarians, pumpkin seeds are a valuable source of plant-based iron. Pairing them with vitamin C-rich foods can improve absorption.

Antioxidants for Cell Protection

Pumpkin seeds contain carotenoids and vitamin E, both of which act as antioxidants. These compounds help reduce oxidative stress in the body and support long-term wellness. The combination of antioxidants with minerals makes pumpkin seeds a strong addition to an antioxidant-rich diet.

Supports Digestive Health

The fiber content of pumpkin seeds, particularly when eaten with their shells, contributes to digestive health. Fiber helps maintain regular bowel movements and supports a healthy gut environment.

Promotes Satiety and Weight Balance

Because pumpkin seeds provide protein, fiber, and healthy fats, they help promote fullness. This makes them a satisfying snack option compared to processed foods that may be high in sugar or refined carbs. Eating them in moderate portions can be part of a weight-conscious diet.

Heart Health Benefits

Pumpkin seeds support cardiovascular wellness in several ways:

  • Magnesium helps regulate blood pressure.

  • Healthy fats contribute to a balanced fat profile.

  • Antioxidants may support overall vascular health.

When eaten as part of a varied diet, pumpkin seeds can complement other heart-friendly foods like nuts, whole grains, and vegetables.

Potential Benefits for Sleep

Pumpkin seeds contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin — compounds that play a role in sleep regulation. While pumpkin seeds are not a sleep remedy, including them in evening snacks may support better rest for some people.

Versatile Culinary Uses

Pumpkin seeds are easy to include in meals:

  • Eat roasted as a crunchy snack.

  • Sprinkle on salads, oatmeal, or yogurt.

  • Blend into smoothies or sauces.

  • Use in baking, granola, or trail mixes.

  • Incorporate into traditional dishes like mole sauce in Mexican cuisine.

Their mild, nutty flavor pairs well with both sweet and savory recipes.

Practical and Sustainable

Pumpkin seeds are affordable and widely available. They also have a relatively low environmental footprint compared to animal protein sources, making them a sustainable addition to diets focused on both nutrition and eco-conscious choices.

Conclusion

Pumpkin seeds may be small, but they are packed with protein, healthy fats, minerals, fiber, and antioxidants. They support digestion, satiety, and overall wellness while being versatile enough to use in snacks and meals. Whether you eat them roasted, blended into recipes, or sprinkled over salads, pumpkin seeds are a simple way to add extra nutrition to your diet.