Pumpkin seeds

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By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Pumpkin seeds are the edible seeds of pumpkins and other squashes (Cucurbita species); the green, shell-free kernels are often sold as pepitas. They are one of the best food sources of magnesium: 100 g of dried kernels gives 592 mg, along with 30.2 g of protein, 7.81 mg of zinc and 8.82 mg of iron. A 28 g handful provides 157 kcal, 166 mg of magnesium (44% of the EU reference intake) and 2.2 mg of zinc.

Pumpkin seed nutrition per 100 g and per handful

Nutritivo	Pumpkin seed kernels, dried, 100 g	Handful: 28 g
Energía	559 kcal	157 kcal
Proteína	30.2 g	8.5 g
Fat	49.0 g	13.7 g
of which polyunsaturated	21.0 g	5.9 g
of which monounsaturated	16.2 g	4.5 g
of which saturated	8.66 g	2.4 g
Carbohydrate (including fibre)	10.7 g	3.0 g
of which sugars	1.4 g	0.4 g
Fibre	6.0 g	1.7 g
Magnesio	592 mg	166 mg
Fósforo	1230 mg	344 mg
Potasio	809 mg	227 mg
Zinc	7.81 mg	2.2 mg
Hierro	8.82 mg	2.5 mg
Manganese	4.54 mg	1.27 mg
Copper	1.34 mg	0.38 mg

Source: USDA FoodData Central, Seeds, pumpkin and squash seed kernels, dried, FDC ID 170556 (fdc.nal.usda.gov), checked 4 November 2026. These are unsalted, shelled kernels. USDA household measure: 1 oz = 28.35 g, 1 cup = 129 g; the 28 g column is calculated. USDA carbohydrate includes fibre. Values rounded.

Most of the polyunsaturated fat is omega-6 linoleic acid (20.7 g per 100 g); ALA is only 0.12 g, so pumpkin seeds are not an omega-3 source. Against the EU nutrient reference values (Regulation (EU) No 1169/2011, Annex XIII), a 28 g handful covers about 44% of magnesium (375 mg), 49% of phosphorus (700 mg), 64% of manganese (2 mg), 38% of copper (1 mg), 22% of zinc (10 mg) and 18% of iron (14 mg).

Glycemic index of pumpkin seeds

Pumpkin seeds are not listed in the international GI tables (Atkinson 2008). A handful has only about 3 g of carbohydrate, more than half of it fibre, so they barely affect blood sugar on their own.

Health benefits: what the evidence says

• Magnesium. In the NIH food table, roasted pumpkin seeds are the top magnesium source listed, with 156 mg per ounce. NIH also notes that many people in the United States consume less magnesium than recommended (the adult RDA is 310-420 mg depending on age and sex). EU-permitted claims for magnesium include normal muscle function, normal functioning of the nervous system and the reduction of tiredness and fatigue (Regulation (EU) No 432/2012).
• Zinc. NIH lists 2.2 mg of zinc per ounce of roasted pumpkin seeds, against an RDA of 11 mg for men and 8 mg for women. Zinc from seeds, nuts and legumes is absorbed less well than zinc from animal foods because phytates bind it, which matters most for vegetarians and vegans. Under EU rules, zinc contributes to the normal function of the immune system.
• Iron. The iron in pumpkin seeds is non-heme iron. NIH explains that vitamin C improves its absorption, while phytate reduces it, and that vegetarians need about 1.8 times more iron than people who eat meat. Eat pumpkin seeds with vegetables or fruit rich in vitamin C, such as pimientos, Tomates or citrus.
• Plant protein. With 30.2 g of protein per 100 g, pumpkin seeds have more protein than almonds o walnuts, about 8.5 g per handful.
• Traditional use for the bladder and prostate. The European Medicines Agency recognises pumpkin seed (Cucurbita pepo) as a traditional herbal medicinal product for lower urinary tract symptoms related to benign prostatic hyperplasia or an overactive bladder, after serious conditions have been ruled out by a doctor. “Traditional use” means the product has a long history of use, not that its effect has been proven in clinical trials. It does not replace a medical check-up.

Ayurveda: pumpkin seeds in the traditional system

In Usha and Vasant Lad’s food guidelines, pumpkin seeds are favourable for Vata and favourable in moderation for Pitta and for Kapha. This is a traditional view, not a clinical finding.

How to buy, prepare and eat pumpkin seeds

• Toasted kernels: dry-toast green kernels in a pan for 3-4 minutes until they start to pop. Sprinkle them over salads, soups or roasted vegetables.
• With pumpkin season: scatter them on roasted pumpkin or pumpkin soup, or on a salad of espinaca, roasted beets y feta.
• Desayuno: add a spoonful to porridge or muesli together with ground flax.
• Seeds from your own pumpkin: rinse off the pulp, dry the seeds, toss them with a little aceite de oliva and roast at about 160 °C until dry and crisp. The whole seed with its shell is crunchier and more fibrous than the kernel.
• Pesto: blend toasted kernels with herbs, ajo, lemon and olive oil instead of pine nuts.
• Storage: keep them in a closed jar in a cool, dark place or in the fridge. A bitter or stale smell means the fat has gone rancid.

Who should be careful

• Salted snack seeds. Roasted, salted seeds in their shells are a different product from the unsalted kernels in the table, and a bag can add a lot of salt. Choose unsalted or lightly salted ones.
• Energy density. At 559 kcal per 100 g, pumpkin seeds are easy to overeat. Measure a handful rather than eating from the bag.
• Urinary symptoms. If you have frequent urination, weak flow, fever or blood in the urine, see a doctor first. The EMA monograph for pumpkin seed says a doctor should be consulted if complaints worsen or such symptoms appear.
• Allergy. Pumpkin seeds are not on the EU list of 14 mandatory allergens, but if you have reacted to them before, avoid them.

Related entries and articles

• Sesame seeds – another seed rich in minerals
• Flaxseed – for plant omega-3
• Almendras
• Calabaza – the vegetable the seeds come from
• Espinaca – a salad partner with extra magnesium
• Plant-based meals for weight loss
• Foods for energy without caffeine

FAQ

How many pumpkin seeds should I eat a day?

There is no official amount. A handful of about 28 g, roughly a quarter of a cup, is a practical portion: 157 kcal, 166 mg of magnesium and 2.2 mg of zinc. One or two tablespoons on a salad or porridge is also a useful amount.

Are pumpkin seeds good for the prostate?

The European Medicines Agency accepts pumpkin seed only as a traditional herbal medicine for urinary symptoms linked to an enlarged prostate, based on long use rather than proven clinical effect. Eating pumpkin seeds is fine, but urinary symptoms always need a doctor’s check first.

Can I eat the shell of pumpkin seeds?

Yes. The whole roasted seed, shell included, is edible and adds crunch and fibre. The nutrition values above are for shelled kernels, and salted seeds in shell can contain a lot of salt, so check the label.

Sources

1. USDA FoodData Central: Seeds, pumpkin and squash seed kernels, dried (FDC ID 170556). fdc.nal.usda.gov
2. NIH Office of Dietary Supplements: Magnesium, Fact Sheet for Health Professionals. ods.od.nih.gov
3. NIH Office of Dietary Supplements: Zinc, Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements: Iron, Fact Sheet for Health Professionals. ods.od.nih.gov
5. European Medicines Agency, HMPC. Community herbal monograph on Cucurbita pepo L., semen (EMA/HMPC/136024/2010), adopted 20 November 2012. ema.europa.eu
6. Commission Regulation (EU) No 432/2012, list of permitted health claims. EUR-Lex
7. Regulation (EU) No 1169/2011 on food information to consumers, Annex II (allergens) and Annex XIII (reference intakes). EUR-Lex
8. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.