A bowl of healthy pumpkin seeds with a spoon next to it

Top 6 health benefits of pumpkin seeds

Nutritional therapist Nicola Shubrook explains why pumpkin seeds are good for you. She discusses their nutrient value, and the key benefits that make them so healthy.

What are pumpkin seeds?

Pumpkin seeds are edible, flat, oval-shaped green seeds. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices, to create a delicious, crunchy snack.


Discover our full range of health benefit guides and learn how to roast your own pumpkin seeds. Also check out some of our delicious pumpkin seed recipes, from chocolate cookies to spiced seed mixes.

Nutritional benefits of pumpkin seeds

A 28g serving contains approximately:

  • 128 kcal
  • 7g protein
  • 1.7g fibre
  • 13g fat
  • 190mg magnesium
  • 260mg potassium
  • 20mg choline
  • 2.35mcg vitamin K
  • 2.52mg zinc
  • 2.84mg iron

They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-6 fatty acids. They also contain a good range of nutrients, including ironcalcium, B2, folate and beta-carotene, which the body converts into vitamin A.

Discover more about why we need vitamins and minerals.

What are the 6 main health benefits of pumpkin seeds?

1. May support blood sugar balance

Pumpkin seeds, together with linseed, may be helpful in preventing diabetic complications, such as high cholesterol and blood sugar levels. The hypoglycaemic properties of these seeds may help those with diabetes to better manage blood sugar levels.

Read Diabetes UK’s top 10 dietary tips to manage diabetes.

2. May help to regulate blood pressure

Being an excellent source of magnesium, pumpkin seeds may help regulate blood pressure as part of a healthy diet, but more research is needed on the role magnesium plays in this area.

Discover more about how diet and lifestyle can help lower blood pressure.

3. May help you sleep better

Magnesium is needed for normal sleep regulation, so consuming pumpkin seeds, which are a good source of magnesium, may help improve sleep.

Discover more about how to get a good night’s sleep.

4. Heart healthy

Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). There has been good evidence that eating pumpkin seeds, because of their ALA content, could well be beneficial for the heart and the prevention of cardiovascular disease as part of a balanced diet.

A 2011 study also found that pumpkin seed oil helped to improve cholesterol levels in postmenopausal women.

Learn more about what to eat for a healthy heart.

5. Antioxidant-rich

While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. Pumpkin seeds are a good source of antioxidants, which can help to scavenge the ‘free radicals’ that can damage cells. One study in particular found that pumpkin seeds were associated with a significantly reduced breast cancer risk in postmenopausal women compared to no consumption, and a second study showed that they may also help protect pre-menopausal women, too.

6. May benefit bladder health

Studies have found that pumpkin seed oil, taken from pumpkin seeds, may have the potential to prevent or treat urinary disorders, however further research is still required to confirm these findings.

Can you be allergic to pumpkin seeds?

Yes, although an allergy to pumpkin seeds is rare and they are not considered to be a highly allergenic food, unlike sesame seeds. However, if you are concerned about seed allergies, always check with your GP before introducing them to your diet.

Learn more about food intolerances and allergies.

Pumpkin seed recipes

Rye & pumpkin seed crackers
Celeriac ribbons tossed with chard, garlic & pumpkin seeds
Chinese spiced seed mix
Late-summer tomato & carrot salad
Rainbow rice
Rapid rocket, carrot & ham salad

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This article was last reviewed on 5 August 2020.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.


All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.