Pumpkin seeds: properties, benefits, and how to incorporate them into your diet.

Tips and tricks | March 6, 2026

Pumpkin seeds, also known as pepitas, are the edible seeds extracted from pumpkins. Flat and green in color, they are often eaten toasted or raw. Rich in nutrients, they are a healthy and versatile snack, easily incorporated into a variety of dishes.

Nutritional values ​​of pumpkin seeds

A 30 gram serving of pumpkin seeds provides approximately:

  • Calories : 160 kcal
  • Protein : 8.5 g
  • Fat : 14 g (mainly unsaturated)
  • Carbohydrates : 4 g
  • Fiber : 1.7 g
  • Magnesium : 168 mg (42% of daily requirement)
  • Zinc : 2.2 mg (20% of daily requirement)
  • Phosphorus : 151 mg (15% of daily requirement)

These seeds are also a good source of B vitamins, vitamin E, and antioxidants such as carotenoids.

Health benefits

1. Heart health

Pumpkin seeds contain unsaturated fatty acids, magnesium and antioxidants that help reduce blood pressure and LDL cholesterol levels, promoting cardiovascular health.

2. Support the immune system

The zinc found in pumpkin seeds is essential for the functioning of the immune system, helping to fight infections and maintain healthy skin.

3. Prostate health

Studies suggest that pumpkin seeds may help reduce symptoms of benign prostatic hyperplasia (BPH) by improving urinary function in men.

4. Sleep regulation

Pumpkin seeds are a natural source of tryptophan, an amino acid that the body converts into serotonin and then melatonin, the sleep hormone. Consuming these seeds can promote a better night’s sleep.

5. Blood sugar control

The magnesium and fiber in pumpkin seeds may help stabilize blood sugar levels, making them beneficial for people with type 2 diabetes or at risk of developing it.

6. Digestive health

The dietary fiber in pumpkin seeds promotes bowel regularity and supports healthy digestion.

How to consume pumpkin seeds

Pumpkin seeds can be easily integrated into your daily diet:

  • Snacks : Eaten alone, raw or toasted.
  • Add to dishes : Sprinkle on salads, soups, or yogurt to add crunch and nutritional value.
  • Ingredients in recipes : incorporated into breads, energy bars, or smoothies.

While pumpkin seeds are generally safe for most people, it’s recommended to consume them in moderation due to their calorie content. Additionally, some people may be allergic to pumpkin seeds; if so, it’s important to avoid them.

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