Health Benefits of Pumpkin Seeds

  • Author :
  • TATA AIG Team
  • Published on :
  • 19/02/2024

Fruits have long been celebrated as nature's powerhouses of essential vitamins, minerals, and antioxidants that contribute to your overall well-being. However, within the heart of many fruits lies a treasure trove of potential health benefits that often go unnoticed—the seeds.

Often discarded or overlooked, these tiny packages of life harbour a wealth of nutrients and health benefits that extend far beyond their tiny appearance. Among these nutritional gems, pumpkin seeds stand out as an extraordinary example, embodying a rich combination of protein, healthy fats, and a diverse array of minerals. In this blog, we will talk about the various health benefits of pumpkin seeds, the uses of pumpkin seeds and more.

What are Pumpkin Seeds?

Pumpkin seeds, also known as pepitas, are the edible seeds of a pumpkin squash. Pumpkin seeds are derived from the fruits of plants belonging to the Cucurbitaceae family, specifically those of the Cucurbita genus, which includes various types of pumpkins and squashes.

Pumpkin seeds are dicotyledonous seeds, meaning they have two cotyledons or seed leaves. These seeds are enclosed within a protective seed coat, commonly referred to as the hull. The seed coat is typically white or cream-coloured and covers the inner kernel of the seed.

They are flat, oval-shaped seeds with a white outer shell or hull. Pumpkin seeds are typically harvested from pumpkins after the seeds have been removed from the pumpkin's inner cavity.

With being rich in essential nutrients, these seeds contribute to a well-rounded and healthful diet as well.

Nutritional Value of Pumpkin Seeds

Pumpkin seeds are not only a delicious snack but also pack a nutritional punch. The following table highlights the nutritional content of pumpkin seeds per 100 grams, showcasing their impressive array of vitamins, minerals, and other essential components.

Nutrient  Value 
Calories 574
Protein Protein
Total Fat 49.05g
Saturated Fat 8.669g
Monounsaturated Fat 16.184g
Polyunsaturated Fat 21.135g
Carbohydrates 10.71g
Fibre 6g
Sugars 1.4g
Calcium 46mg
Iron 8.82mg
Magnesium 592mg
Phosphorus 1233 mg
Potassium 919mg
Zinc 7.64mg
Copper 1.343mg
Manganese 4.543mg
Vitamin A 16µg
Vitamin C 1.9mg
Vitamin E 2.18mg
With the above nutritional value, pumpkin seeds offer a substantial source of protein, healthy fats, fibre, and various essential vitamins and minerals. Being enriched with these nutrients, pumpkin seeds benefit the human body in numerous ways.

Health Benefits of Pumpkin Seeds

Pumpkin Seed Benefits for Overall Health

Heart Health: The monounsaturated and polyunsaturated fats in pumpkin seeds contribute to heart health by helping to lower bad cholesterol (LDL) levels. The seeds also contain phytosterols, which may further support cardiovascular well-being.

Enriched with Nutrients: Pumpkin seeds are a dense source of essential nutrients, including iron, copper, zinc and magnesium. These minerals play crucial roles in various bodily functions, such as promoting bone health, enhancing the immune system and energy production.

Antioxidants: Packed with antioxidants, such as vitamin E and carotenoids, pumpkin seeds help neutralise free radicals in the body, potentially reducing the risk of chronic diseases and supporting overall cellular health.

Improved Sleep: Pumpkin seeds are a natural source of tryptophan, an amino acid that the body converts into serotonin and melatonin. These neurotransmitters play a role in regulating mood and sleep, potentially aiding in achieving better sleep quality.

Anti-Inflammatory: Some compounds found in pumpkin seeds, including omega-3 fatty acids and antioxidants, may have anti-inflammatory effects. These properties could contribute to managing inflammation-related conditions.

Blood Sugar: The fibre content in pumpkin seeds may help regulate blood sugar levels by slowing down the absorption of sugar and improving insulin sensitivity. This can be particularly beneficial for people struggling with diabetes.

Pumpkin Seeds for Weight Loss

Pumpkin seeds can be a valuable addition to a weight loss-oriented diet due to their nutrient profile and satiating properties. These seeds are rich in protein, providing a satisfying and sustained feeling of fullness, which can help curb unnecessary snacking and reduce overall calorie intake.

The protein content supports muscle maintenance and development, contributing to a healthier body composition during weight loss.

Due to its high fibre content, many individuals consider eating pumpkin seeds for weight loss purposes. Fibre promotes digestive health, regulates blood sugar levels, and slows down the absorption of nutrients, including carbohydrates.

This slow digestion helps maintain steady energy levels and prevents sudden spikes and crashes, fostering a more balanced and sustainable approach to weight loss.

The healthy fats present in pumpkin seeds, such as monounsaturated and polyunsaturated fats, play a crucial role in supporting overall well-being during weight loss. These fats are known to enhance nutrient absorption, particularly fat-soluble vitamins like A, D, E, and K. Additionally, they contribute to heart health by improving cholesterol levels.

Despite being calorie-dense, the combination of protein, fibre, and healthy fats in pumpkin seeds can make them a satisfying and nutritious snack or addition to meals. These seeds also assist individuals in adhering to a calorie-controlled diet. However, it is crucial to consume pumpkin, complemented by regular physical activity, for effective and sustainable weight loss.

Pumpkin Seeds Benefits for Men

Along with the myriad of benefits of pumpkin seeds, they offer health benefits specifically tailored to men's well-being. One notable advantage lies in their potential to support prostate health.

Pumpkin seeds are rich in zinc, a mineral crucial for maintaining a healthy prostate. Studies suggest that a diet abundant in zinc may help reduce the risk of prostate-related issues.

The presence of phytosterols in pumpkin seeds contributes to the overall well-being of the prostate. These compounds have been associated with the reduction of enlarged prostate symptoms and may play a role in preventing prostate-related complications.

Beyond prostate health, the nutritional value of pumpkin seeds can positively impact men's overall vitality. The seeds are a potent source of magnesium, a mineral essential for muscle function, energy production, and cardiovascular health.

Adequate magnesium intake has been linked to improved exercise performance and reduced risk of heart disease.

The combination of protein, healthy fats, and fibre in pumpkin seeds can aid in weight management, supporting men in their efforts to maintain a healthy body composition.

As for the numerous pumpkin seeds benefits for men, incorporating them into a balanced diet can provide men with a nutrient-dense and versatile food source, contributing to both their immediate well-being and long-term health.

Uses of Pumpkin Seeds

Pumpkin seeds, often overlooked for their small size, carry a remarkable versatility that extends far beyond their role as a seasonal snack or salad topping. The following are the diverse uses of pumpkin seeds revealing, their multifaceted nature and encouraging holistic well-being:

Culinary: Pumpkin seeds can be roasted and seasoned for a tasty snack or used as a topping for salads, soups, and cereals. They can also be incorporated into bread, muffins, and granola recipes, enhancing both flavour and nutritional content.

The seeds can be ground into a fine powder and mixed into smoothies and yoghurt or used as a coating for proteins, providing a unique texture and nutty taste to dishes.

Medicine and Supplements: Pumpkin seeds are a natural source of various essential nutrients, including magnesium, zinc, and iron. Some people use pumpkin seed extracts or supplements for their potential to support prostate health, promote better sleep, and boost immune function.

While it's essential to consult with healthcare professionals before relying on supplements, the traditional use of pumpkin seeds highlights their historical significance in holistic wellness practices.

Healthy Snacking: Pumpkin seeds make for an excellent, nutrient-dense snack. Packed with protein, fibre, and healthy fats, they offer a satisfying and energy-boosting option for those looking to curb midday cravings.

The seeds can be raw or roasted with a sprinkle of sea salt or various spices, providing a wholesome alternative to less nutritious snack choices.

Oil Production: The seeds can be pressed to extract pumpkin seed oil, which is often used in culinary applications, such as salad dressings and dips. Pumpkin seed oil is also valued for its high content of polyunsaturated fats and antioxidants, making it a sought-after ingredient in both culinary and wellness contexts.

Pest Control: Pumpkin seeds can serve a practical purpose in gardening. Crushed pumpkin seeds or their shells can act as a natural and environmentally friendly deterrent for certain garden pests.

Sprinkling crushed seeds around plants can help repel pests like ants and beetles, contributing to pest control without the need for harmful chemicals.

As we acknowledge the richness of these tiny seeds, it becomes evident that pumpkin seeds are not just a seasonal treat but a valuable ingredient with benefits that extend across culinary, wellness, and even agricultural domains. However, there are a number of ways you can consume pumpkin seeds.

Best Ways to Consume Pumpkin Seeds

From the crunchy delight of roasted seeds to the rich, earthy notes of a pumpkin seed pesto or the goodness of a pumpkin seed and quinoa salad, there are numerous ways to incorporate these nutritious seeds into your repertoire.

Following are some of the recipes to enjoy pumpkin seeds, each showcasing their unique texture, flavour, and adaptability:

Roasted Pumpkin Seeds:


  • Raw pumpkin seeds

  • Olive oil

  • Salt

Optional: Seasonings like garlic powder, cayenne pepper, or paprika


  • Preheat the oven to 300°F (150°C).

  • Clean the pumpkin seeds.

  • Toss the seeds with salt, your favourite seasoning or spice and olive oil.

  • Spread the seeds evenly on a baking sheet.

  • Roast the seeds for about approximately 30 minutes until golden brown.

  • Let them cool before enjoying it as a crunchy and flavorful snack.

Pumpkin Seed Pesto:


  • 1 cup pumpkin seeds (toasted)

  • 2 cups fresh basil leaves

  • 1/2 cup grated Parmesan cheese

  • 2 garlic cloves

  • 1/2 cup extra-virgin olive oil

  • Salt and pepper to taste


In a food processor, combine toasted pumpkin seeds, basil, Parmesan, and garlic.

  • Pulse until coarsely chopped.

  • With the processor running, slowly add olive oil until the pesto reaches your desired consistency.

  • Season with salt and pepper to taste.

  • Use the pumpkin seed pesto as a sauce for pasta, a spread for sandwiches, or a topping for grilled meats or vegetables.

  • Pumpkin Seed and Quinoa Salad:


  • 1 cup cooked quinoa

  • 1/2 cup roasted pumpkin seeds

  • 1 cup cherry tomatoes, halved

  • 1/2 cucumber, diced

  • 1/4 cup feta cheese, crumbled

  • Fresh basil, chopped

  • Olive oil and balsamic vinegar for dressing

  • Salt and pepper to taste


  • In a large bowl, combine cooked quinoa, pumpkin seeds, cherry tomatoes, cucumber, and feta cheese.

  • Drizzle with olive oil and balsamic vinegar for dressing.

  • Toss the ingredients until well combined.

  • Season with salt and pepper to taste.

  • Garnish with fresh basil before serving. This pumpkin seed and quinoa salad make for a nutritious and satisfying meal or side dish.

  • Whether you're looking for a savoury snack, a flavourful condiment, or a nutritious meal, pumpkin seeds can be a star ingredient in your kitchen. Incorporating pumpkin seeds into your diet can be a delicious and convenient way to enjoy these health benefits.

Pumpkin Seeds Side Effects and Precautionary Measures

While pumpkin seeds are generally safe for consumption and offer numerous health benefits, it is essential to be aware of potential side effects and take precautionary measures. Here are some considerations:

Side Effects:

Allergies: Allergic reactions can range from mild symptoms like itching and swelling to more severe reactions such as difficulty in breathing.

Calorie Content: Pumpkin seeds are calorie-dense due to their healthy fat content. Excessive consumption of seeds may result in weight gain if not accounted for in a balanced diet.

Oxalate: Pumpkin seeds contain oxalates, which, when consumed in excess, may contribute to the formation of kidney stones in susceptible individuals.

Fibre: The fibre content in pumpkin seeds may cause gastrointestinal discomfort, such as bloating or gas, especially when consumed in large amounts.

Antinutrients: Pumpkin seeds contain antinutrients like phytic acid, which can bind minerals and reduce their absorption.

Precautionary Measures:

If you have known seed allergies or experience any allergic symptoms after consuming pumpkin seeds, consult with a healthcare professional.

Enjoy pumpkin seeds in moderation, and be mindful of your overall caloric intake. Consider incorporating them into meals or snacks without exceeding recommended daily calorie limits.

If you have a history of kidney stones or are prone to oxalate-related issues, it is advisable to consult with a healthcare professional.

Gradually introduce pumpkin seeds into your diet to allow your digestive system to adapt.

To mitigate potential effects, consider diverse dietary sources of minerals and maintain a balanced diet.

Always consult with a healthcare professional, especially if you have pre-existing health conditions or concerns, before making significant changes to your diet.


A diet abundant in essential nutrients, vitamins, and minerals is crucial for supporting optimal bodily functions, preventing diseases, and enhancing energy levels. Pumpkin seeds, being a rich source of antioxidants, offer potential health benefits such as supporting heart health, improving prostate health, and promoting better sleep.

Keeping an eye out for the above pumpkin seed's side effects and practising dietary moderation are key principles for enjoying the benefits of pumpkin seeds while minimising potential side effects.

Importance of Buying Health Insurance Plan

In the unpredictable realm of health, unforeseen emergencies and crises can arise. While maintaining a healthy lifestyle and integrating pumpkin seeds are proactive steps, having a dependable health insurance policy becomes paramount for comprehensive healthcare. During medical emergencies, a medical insurance plan serves as a financial safety net, ensuring access to quality healthcare without significant financial strain.

Tata AIG's health insurance plan benefits encompass comprehensive coverage for various treatments, pre and post-hospitalisation support, cashless treatments, restoration benefits, and more.

Recognising the diverse needs of individuals, we offer customisable add-ons to tailor medical insurance plans, enabling individuals to attain financial stability and peace of mind to face unexpected medical challenges.

Explore our range of best health insurance plans to make an informed decision and safeguard your health with the assurance of reliable financial protection.


How many pumpkin seeds to eat daily?

The recommended daily intake of pumpkin seeds varies, but generally, a small handful or about 1 to 2 ounces is a reasonable serving size. This provides a good balance of nutrients without exceeding daily caloric needs.

When to eat pumpkin seeds?

Pumpkin seeds can be enjoyed at any time of the day. They make a nutritious snack between meals, a crunchy topping for salads, or a wholesome addition to breakfast. Including them in your diet regularly ensures a convenient way to benefit from their nutritional content.

Disclaimer: This is a general guide on the health benefits of pumpkin seeds. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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