Pumpkin Seeds | Pumpkin Seeds Health Benefits and Nutrition

Pumpkin Seeds

Pumpkin Seeds

A pumpkin seed, often called a pepita in North America, is the edible seed of a pumpkin or some other varieties of squash. The seeds are usually flat and asymmetrically oval, covered in a white husk, and after the husk is removed, they are pale green in colour.

The nutrients and calories in pumpkin seeds are abundant, with a concentration of fat (primarily linoleic and oleic acid), protein, dietary fibre, and other micronutrients. The term "pumpkin seed" is most often used to describe the finished product that is roasted and eaten as a snack. It can also refer to the whole seed, either hulled or unhulled.

Pumpkin Seeds known as kaddu ke bij (कद्दू के बीज) in Hindi.

Pumpkin Seeds Health Benefits

Manganese and vitamin K, two nutrients that are significant for promoting wound healing, are found very rich in pumpkin seeds. They are also rich in zinc, a mineral that helps to build immune system to combat viruses and bacteria. The following nutrients are also abundant in pumpkin seeds: Magnesium, Potassium, Iron, Copper, and Zinc.

Medical science attests to the excellent nutrient profile of pumpkin seeds, which is advantageous to many facets of your health. They contain a wealth of nutrients like protein, unsaturated fatty acids, vitamins, and minerals that lower the risk of developing chronic illnesses like cancer.

A modest diet of pumpkin seeds has high quantities of multiple significant vitamins and minerals, making them a strong source of numerous nutrients. However, pumpkin seeds are also high in calories, so consume them in moderation to maintain a healthy weight.

The following are the possible health benefits of pumpkin seeds:

Reduce inflammation

Pumpkin seeds are rich in Antioxidants which help to  shield our cells from harm that could cause disease and lessen inflammation in bodies. Additionally, they're a fantastic source of dietary fibre, which can strengthen this impact. According to research, the anti-inflammatory properties of pumpkin seeds can help to mainten a healthy liver, bladder, intestine, and joint function.

Lower Risk of Diabetes

Magnesium, which most of people don't consumed enough of in their routine diets, is found abundant in pumpkin seeds. The presence of high magnesium content lowers the chance of developing diabetes by regulating blood sugar levels. According to research, pumpkin seeds helps in diabetics in managing their blood sugar low or regulate within limits.

Prevent Cancer

Pumpkin seeds have been shown in research that it is able to halt the growth of breast and prostate cancer cells. The pumpkin seeds also cause apoptosis, or the death of cancer cells. The high antioxidant activity of pumpkin seeds is largely responsible for these effects, but much more investigation is required to examine a wider variety of cancers.

Healthy Heart Function

Pumpkin seeds have high magnesium concentration which aids in regulating and lowering blood pressure. This results give better view why diets rich in magnesium are linked to a reduced risk of heart attack and stroke.

The high antioxidants contents of pumpkin seeds also raise body's nitric oxide levels. This vital chemical acts to maintain the good health, flexibility, and smoothness of blood vessels, enhancing blood flow and also lowering risk of heart and circulation issues.

Better Sleep

Before bed, try a snack of pumpkin seeds to help with your sleep. Pumpkin seeds contain naturally occurring tryptophan, an amino acid that aids with sleep. Zinc, copper, and selenium are nutrients found in pumpkin seeds, and they may potentially affect the amount and quality of sleep. Finally, evidence suggests that magnesium can aid in reducing stress and anxiety, two elements that affect sleep quality.

High Fiber Content

The moderate (28-gram) amount of fibre in the shelled pumpkin seeds makes them an excellent source of dietary fibre to prevent constipation.

Good digestive health can be maintained by a fiber-rich diet.

Additionally, fiber rich diets have been linked to a lower incidence of obesity, type 2 diabetes, heart disease and other deseases.

Pumpkin Seeds Nutrition

Pumpkin seeds that have been dried and roasted contain 2% water, 49% fat, 15% carbohydrate, and 30% protein. The seeds contain 574 calories per 100 grammes in a reference serving and are a good source of protein, dietary fibre, niacin, iron, zinc, manganese, magnesium, and phosphorus (20% of the DV or above). In terms of riboflavin, folate, pantothenic acid, salt, and potassium, the seeds offer a good source (10–19% DV). Pumpkin seeds mostly include linoleic and oleic acids, with minor levels of palmitic and stearic acids.

Pumpkin Seeds Nutrition Facts

Pumpkin Seeds Nutrition facts Per 100 gram

Amount Per 100 gram

% Daily Value


574 Kcl


14.71 g

Dietary fiber

6.5 g

Total Fat

49.05 g


8.54 g


15.73 g


19.85 g

Dietary fiber 


Vitamin %DV


29.84 g

Thiamine (B1)


Riboflavin (B2)


Niacin (B3)


Pantothenic acid (B5)


Vitamin B6


Folate (B9)


Vitamin C


Vitamin E


Vitamin K


















Pumpkin Seeds Oil

Cooking and salad oils are made from pumpkin seed oil, a culinary specialty of Central Europe and a significant export good.

The percentage of the pepita that was made up of unsaturated fatty acids varied from 9% to 21%. From 11% to 52% of the total weight was made up of fat. Twelve C. maxima cultivar seeds were tested, and their vitamin E content ranged from 4 to 19 mg/100 g of pepita, depending on how much alpha-tocopherol was extracted from the oil.

Traditional medicine

In the past, Chinese traditional medicine employed pumpkin seeds as an anthelmintic to drive out parasitic tapeworms like Taenia tapeworms. As a result, the seeds were recognised as an antiparasitic in the United States Pharmacopoeia from 1863 through 1936.

Pumpkin Seeds Price

Pumpkin seeds are available in a variety of forms, including raw, roasted, and spouted, in the majority of supermarkets and specialty health food stores. The pumpkin seeds are also referred to as pepitas when marketed in their green shells.

Pumpkin Seeds price varries between Rupees 650 to 1800 per kg online on Amazon India.

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