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What are pumpkin seeds?

Pumpkin seeds are exactly what their name suggests. They're the edible seeds found inside pumpkins - a type of round squash commonly used in cooking. While pumpkin flesh can be used in a variety of recipes, the seeds themselves have gained popularity as a nutritious snack and a tasty addition to many dishes.

Devin Brittain, Registered Dietitian, University Medical Center, LCMC Health, New Orleans, USA explains that pumpkin seeds are flat, oval-shaped and usually green in colour when their white outer shell is removed.

She says that they are also rich in various nutrients that, when consumed in moderation, provide multiple health benefits.

How healthy are pumpkin seeds?

Pumpkin seeds offer a mix of valuable vitamins, minerals, antioxidants, and fibre that all support the health of your body.

How preparation affects pumpkin seed nutrition

Pumpkin seeds can be enjoyed in many ways, though how they’re prepared can influence their nutritional value.

"Roasting - particularly at high temperatures - can reduce some of the antioxidants and slightly degrade healthy fats," she warns. "However, lightly roasting them at a lower temperature - for example, 160°C - still preserves most nutrients and will help to make antioxidants, such as flavonoids, more absorbable."

She adds that salted or flavoured seeds may contain added sodium or sugar, which could impact their health benefits. Oil-roasted seeds may be higher in calories and less healthy if processed oils are used.

"While all forms still offer nutrition, raw or lightly roasted seeds are the most nutrient-dense options," says Brittain. "Roasted is also the most commonly seen in stores and food preparation for preference in texture, taste, and food safety."

Recommended daily serving of pumpkin seeds

Pumpkin seeds are good for you, but they're also high in calories. For this reason, it's important to watch your portion sizes.

"This amount provides a good boost of protein, healthy fats, fibre, magnesium, and zinc - with around 150 – 160 calories," she says. "Whole seeds will contain more fibre than the shelled kernels."

Potential downsides to eating pumpkin seeds

Though pumpkin seeds contain a range of healthy upsides, eating too many will have some drawbacks.

Brittain says these seeds are high in fat, which means that consuming large amounts can add up to significant number of calories. This may lead to weight gain if you exceed the recommended serving size.

"Eating too many shelled pumpkin seeds may cause bloating or constipation due to their high fibre content," she says. "Flavoured or salted seeds can be high in sodium. This could be a concern for people with high blood pressure or kidney issues."

She advises you to moderate your pumpkin seed intake, and keep to the recommended serving sizes.

"A small daily portion is both safe and beneficial for most people," says Brittain. "Please consult your doctor or a registered dietitian for more information on specific benefits, health hazards, and concerns you may have."