Pumpkin seeds (Cucurbita pepo)—aka pepitas—provide 151 kcal, 8.4g protein, 12.4g fat, and 168mg magnesium per 28g serving; top benefits: heart, immune, and prostate support.
Pumpkin seeds (Cucurbita pepo), also known as pepitas, are nutrient-dense edible seeds harvested from pumpkins. According to USDA FoodData Central, these seeds provide high-quality plant protein and are excellent sources of magnesium, zinc, and phosphorus. Pumpkin seeds support cardiovascular health, immune function, and prostate wellness through their concentrated mineral content.
| 🌿 Scientific Name: | Cucurbita pepo |
| 🌍 Origin: | Central America |
| 🏆 Top Producers: | China, India, United States |
| 🥄 Serving Size: | 28g hulled kernels (~85 pieces) |
| 🎨 Color: | Green-white, flat oval |
| 🌸 Taste: | Nutty, mildly sweet |
| 🌱 Diet Type: | Vegan, Vegetarian |
| 📦 Shelf Life: | 12 months (stored properly) |
What nutrients are in pumpkin seeds?
According to USDA FoodData Central, pumpkin seeds contain high-quality plant protein (8.4g per 28g hulled kernels). Pair with legumes or whole grains across the day for a complete amino acid profile.
| Nutrient | Per 28g hulled kernels (~85 seeds) | % Daily Value |
|---|---|---|
| Calories | 151 | 8% |
| Protein | 8.4g | – |
| Total Fat | 12.4g | 16% |
| Saturated Fat | 2.3g | 12% |
| Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 1.9g | 7% |
| Sugars | 0.3g | – |
| Sodium | 5mg | 0% |
| Magnesium | 168mg | 40% |
| Zinc | 2.6mg | 24% |
| Iron | 2.7mg | 15% |
| Phosphorus | 369mg | 30% |
Pumpkin vs Sunflower vs Sesame Seeds (Per 28g)
| Nutrient | Pumpkin | Sunflower | Sesame |
|---|---|---|---|
| Calories | 151 | 165 | 160 |
| Protein (g) | 8.4 | 5.8 | 5.0 |
| Magnesium (mg) | 168 | 91 | 99 |
| Zinc (mg) | 2.6 | 1.4 | 2.8 |
What are the health benefits of pumpkin seeds?
Pumpkin seeds provide heart health support, immune enhancement, prostate wellness, bone health, and sleep quality improvement through their magnesium (168mg), zinc (2.6mg), and tryptophan content per 28g serving.
- Heart Health Support: The magnesium content (168mg per 28g hulled kernels) helps regulate blood pressure. Studies show 100mg daily magnesium intake may reduce systolic BP by 5-6 mmHg.
- Immune System Enhancement: According to USDA data, pumpkin seeds provide 24% daily zinc requirement, essential for immune cell function and wound healing processes.
- Prostate Wellness: Research indicates pumpkin seed consumption may support prostate health due to zinc content and phytosterols, with studies showing potential improvements in urinary symptoms.
- Bone Health: The phosphorus content (369mg per 28g hulled kernels) works with magnesium to support bone mineralization and maintain skeletal strength.
- Sleep Quality: Pumpkin seeds contain tryptophan amino acids, which convert to serotonin and may promote better sleep when consumed 1-2 hours before bedtime.
What types of pumpkin seed varieties exist?
Pumpkin seeds include hull-less varieties (Styrian, Gleisdorfer), semi-hull-less types (Kakai, dual-purpose cultivars), and traditional hulled varieties, each offering distinct oil content ranging from 30-52% and varying processing requirements.
Hull-less Varieties
Styrian Pumpkin Seeds (Cucurbita pepo var. styriaca): According to Austrian agricultural records, Styrian pumpkin seeds originated from a natural mutation in Styria, Austria, in the 1800s. These seeds are naturally hull-less with dark green color and higher oil content (45-50% vs 30-35% in regular varieties).
Gleisdorfer Olkurbis: Registered in Austria in 1970, this cultivar produces hull-less seeds specifically bred for oil extraction and direct consumption. Seeds contain 47-52% oil content according to Austrian breeding standards.
Semi-Hull-less Varieties
Kakai Variety: A Japanese heirloom variety producing 5-8 pound fruits with semi-hull-less seeds that have thin, edible shells easier to process than traditional varieties.
Dual-Purpose Cultivars: Including Snackjack, Eat-it-All, Streaker, and Triple Treat varieties that produce both edible flesh and thinly-hulled seeds suitable for snacking.
Traditional Hulled Varieties
Standard Cucurbita pepo: Regular pumpkin seeds with white fibrous hulls requiring removal before consumption. Found in carving pumpkins, pie pumpkins, and field pumpkins.
Processing Forms: Raw (maximum nutrients), light roasted (better digestibility), oil-roasted (+20-30 calories per 28g), salted, and seasoned varieties available commercially.
How do you choose and store pumpkin seeds?
Choose plump, uniform-colored pumpkin seeds free from cracks or dark spots, and store in airtight containers below 70°F for 12-month shelf life, with refrigeration extending freshness to 6 months and freezing to 12 months.
Storage steps:
- Store in airtight containers away from light and heat sources to prevent rancidity
- Keep in cool, dry places below 70°F with humidity under 65%
- Refrigerate for extended freshness (up to 6 months in sealed containers)
- Freeze for long-term storage (up to 12 months without quality loss)
- Check periodically for rancidity, off-odors, or pest contamination
How much pumpkin seeds should you eat daily?
According to nutrition guidelines, optimal daily serving sizes vary by age and caloric needs for maximum mineral benefits without excessive calories.
| Age Group | Daily Amount | Approximate Seeds | Calories |
|---|---|---|---|
| Adults | 28-30g | ~85 seeds | 151-162 |
| Kids 4-8 | 14g | ~40-45 seeds | 76 |
| Teens | 21-28g | ~65-85 seeds | 113-151 |
Upper guidance: Limit to 30g daily to avoid excess calories from fat content (12.4g per 28g serving).
Who should eat pumpkin seeds and who should avoid them?
Pumpkin seeds benefit athletes requiring plant protein and minerals, individuals with magnesium deficiency, men over 40 for prostate health support, and those following plant-based diets. People with seed allergies should avoid consumption. Those with FODMAP sensitivity should limit portions as pumpkin seeds contain moderate FODMAP levels. Individuals with kidney stones should moderate intake due to phosphorus content (369mg per 28g hulled kernels).
What are interesting facts about pumpkin seeds?
Archaeological evidence shows pumpkin seeds were consumed in Mexico over 9,000 years ago as both food and medicine by indigenous peoples. The historical development of seed consumption reveals that Styrian pumpkins developed a natural hull-less mutation in the 1800s, revolutionizing seed production. According to Austrian agricultural records, the Gleisdorfer Olkurbis variety became the foundation for modern oil-seed pumpkin cultivation. Traditional Chinese medicine uses pumpkin seeds for parasitic infections and digestive health. Modern Styrian pumpkin seed oil holds Protected Designation of Origin status and contains over 60% unsaturated fatty acids.
How much do pumpkin seeds cost?
Raw hulled pumpkin seeds typically cost $8-15 per pound in bulk quantities, while premium Styrian varieties range from $15-25 per pound due to specialized cultivation and processing requirements. Roasted and seasoned varieties cost $10-18 per pound depending on processing complexity. Market analysis indicates pumpkin seeds offer excellent nutritional value per dollar compared to tree nuts, providing more magnesium and zinc per serving cost.
FAQ related to Pumpkin Seeds
Is pumpkin seed a nut or a fruit?
Pumpkin seeds are technically seeds, not nuts or fruits. According to botanical classification, they develop from ovules inside pumpkin flowers and belong to the Cucurbitaceae family. Understanding botanical classifications helps distinguish between true nuts, seeds, and dried fruits in nutrition planning.
Can you eat raw pumpkin seeds?
Yes, raw pumpkin seeds are safe and nutritious. According to USDA data, raw seeds retain maximum vitamin E and provide all essential minerals in bioavailable forms.
Are pumpkin seeds good for weight loss?
Pumpkin seeds support weight management with 8.4g protein and 1.9g fiber per 28g serving, promoting satiety and reducing hunger between meals when consumed in controlled portions.
Is pumpkin seed safe for diabetics?
Yes—pumpkin seeds are low-carb at 3.9g per 28g hulled kernels. The magnesium content (168mg) supports insulin sensitivity according to diabetes research.
Can Dogs/Cats eat pumpkin seeds?
Dogs can safely eat plain, unsalted hulled pumpkin seeds in small quantities (2-3 seeds for small dogs, 5-6 for large dogs daily). Cats should consume minimal amounts due to high fat content.
Are pumpkin seeds high in cholesterol?
Pumpkin seeds contain zero cholesterol as plant foods. Their fat composition includes 63% unsaturated fats that may help improve blood cholesterol ratios according to lipid research.
Are pumpkin seeds anti-inflammatory?
According to nutritional research, pumpkin seeds have anti-inflammatory effects due to omega-3 fatty acids, magnesium (168mg per 28g), and antioxidant compounds including vitamin E and phenolic acids.
Are pumpkin seeds better than sunflower seeds?
Pumpkin seeds provide 85% more magnesium (168mg vs 91mg per 28g) and 86% more zinc than sunflower seeds. Sunflower seeds offer more vitamin E (7.4mg vs 0.6mg), making both valuable for different nutritional priorities.