To Shell or Not To Shell—8 Top Benefits of Pumpkin Seeds (2024)

Pumpkin seeds provide antioxidants, fiber, healthy fats, magnesium, protein, and more. There might be some direct benefits of consuming pumpkin seeds. For example, research has shown that pumpkin seeds might promote heart health and help you get a good night's rest.

You can enjoy pumpkin seeds as a snack or in a variety of recipes, such as pumpkin seed butter, protein powder, and tofu. Read on to learn about the nutrition and health benefits of pumpkin seeds.

To Shell or Not To Shell—8 Top Benefits of Pumpkin Seeds (1)

Health Benefits of Chia Seeds

Pumpkin seeds are a source of magnesium. This mineral plays an essential role in more than 300 reactions in your body, including:

Keeping your heartbeat steady
Maintaining nerve and muscle function
Managing blood sugar
Producing energy
Strengthening bones
Supporting a healthy immune system

2. Contain Healthy Fats and Fiber

Pumpkin seeds provide more fat than carbs and protein per one-ounce serving, or about one-quarter of a cup. The fat in pumpkin seeds is mostly monounsaturated and polyunsaturated fat. These healthy fats reduce LDL ("bad") cholesterol levels, which helps lower your risk of heart disease and stroke.

4. May Reduce Breast Cancer Risk

Phytoestrogens are natural compounds in some foods, including pumpkin seeds. These compounds are similar to the hormone estrogen. Some evidence suggests that consuming foods that contain phytoestrogens helps reduce breast cancer risk.

Other research on the link between phytoestrogens and breast cancer has been mixed. More studies are needed to know whether there's a positive effect.

There's limited research on the direct health benefits of eating pumpkin seeds themselves. In contrast, research has shown that pumpkin seed products, such as extracts and oils, might support bladder and prostate health.

Some evidence suggests that pumpkin seed extract can manage an overactive bladder and reduce frequent urination. Other research has found that pumpkin seed extract might reduce enlarged prostate symptoms, including waking up in the middle of the night to urinate, especially among men aged 50–75.

6. Might Promote Heart Health

Research has shown that pumpkin seed extract might reduce blood pressure and increase blood flow in postmenopausal women. High blood pressure and decreased blood flow are two major risk factors for heart disease. Pumpkin seeds have plenty of antioxidants, healthy fats, and fiber, all of which are essential for heart health.

8. Support Healthy Sleep

Pumpkin seeds are a source of tryptophan, an amino acid, with about 576mg per 100g. Tryptophan helps your body produce melatonin and serotonin, both of which are hormones that promote a good night's rest. Melatonin controls your sleep-wake cycle, and serotonin helps regulate mood and sleep.

One ounce of unsalted pumpkin seeds without their shells provides:

Calories: 163
Fat: 13.9g
Saturated fat: 2.42g
Unsaturated fat: 10.09g
Sodium: 5.1mg
Carbohydrates: 4.17g
Fiber: 1.84g
Added sugars: 0g
Protein: 8.45g

This one-ounce serving contains 2.17mg of zinc. This nutrient helps your immune system work properly. Zinc plays a role in cell growth, pregnancy development, wound healing, the breakdown of carbs, and the action of insulin. Your body also needs zinc for the senses of smell and taste.

You'll also get about 2.29mg of iron, a mineral. Zinc is part of hemoglobin, which carries oxygen throughout your body, and helps muscles store and use oxygen.

Risks of Pumpkin Seeds

Pumpkin seeds are generally safe to eat, but you'll want to be mindful of their calorie and fiber content. A one-ounce serving of pumpkin seeds has about 163 calories, which makes for a good snack. Still, eating too many pumpkin seeds can boost your calorie intake, resulting in weight gain. Too many pumpkin seeds might also cause bloating, discomfort, and gas due to their fiber content.

You can enjoy pumpkin seeds shelled or unshelled. There are plenty of other ways to eat pumpkin seeds and reap their benefits, including:

Add them to salads or as a garnish for cooked vegetables, hummus, slaw, soups, and stir-fries.
Incorporate pumpkin seed butter into baked goods, energy balls, pesto, sauces, and smoothies.
Roast shelled pumpkin seeds.
Sprinkle pumpkin seeds onto avocado toast, fruit salad, oatmeal or overnight oats, and yogurt.
Whip pumpkin seed protein into blended soups, mashed cauliflower, and smoothies to boost your protein intake.

Shelled vs. Unshelled Pumpkin Seeds

Shelled pumpkin seeds are white, and unshelled ones appear green. You can eat pumpkin seeds with or without their shells.

Just make sure that you drink plenty of water if you eat shelled pumpkin seeds. Water helps your digestive system process the fiber content. Although rare, there have been some reports of men with intestinal blockages after consuming large quantities of shelled pumpkin seeds.

Health Benefits of Hemp Seeds

A Quick Review

Pumpkin seeds are nutritious, offering a substantial amount of iron, magnesium, and zinc. The extracts and oil of pumpkin seeds may offer some health benefits. For example, pumpkin seed extract might help decrease frequent urination and reduce enlarged prostate symptoms.

You can consume this non-animal source of protein in a variety of ways, including in soups and smoothies. Remember to talk to a healthcare provider or pharmacist before starting pumpkin seed supplements. They can make recommendations based on your goals and health history.