Top 11 Science-Based Health Benefits of Pumpkin Seeds

Pumpkin seeds are also known as "pepita" — a Mexican Spanish term.

Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.

These shell-free seeds are green, flat and oval.

One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from protein.

In addition, a 1-ounce (28-gram) serving contains (1):

• Fiber: 1.7 grams
• Carbs: 5 grams
• Protein: 7 grams
• Vitamin K: 18% of the RDI
• Phosphorus: 33% of the RDI
• Manganese: 42% of the RDI
• Magnesium: 37% of the RDI
• Iron: 23% of the RDI
• Zinc: 14% of the RDI
• Copper: 19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated good acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and seed oil also pack many other nutrients and plant compounds that have been shown to provide health benefits (2, 3).

SUMMARYPumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

Pumpkin seeds contain antioxidants like carotenoids and vitamin E (4, 5, 6).

Antioxidants can reduce inflammation and protect your cells from harmful free radicals. That’s why consuming foods rich in antioxidants can help protect against many diseases (7).

It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects (8).

SUMMARYPumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.

Diets rich in pumpkin seeds have been associated with a reduced risk of stomach, breast, lung, prostate and colon cancers (5).

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9).

Others studies suggest that the lignans in pumpkin seeds may play a key role in preventing and treating breast cancer (10).

Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells (11, 12).

SUMMARYSome evidence suggests that pumpkin seeds may help prevent certain types of cancer.

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.

Several studies in humans found that eating these seeds reduced symptoms associated with BPH (13).

In a one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life (14).

Further research suggests that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.

One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function (15).

SUMMARYPumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

Pumpkin seeds are one of the best natural sources of magnesium — a mineral that is often lacking in the diets of many Western populations.

In the US, around 79% of adults have a magnesium intake below the recommended daily amount (16).

Magnesium is needed for more than 600 chemical reactions in your body. For example, adequate levels of magnesium are important for:

Controlling blood pressure (17).
Reducing heart disease risk (18).
Forming and maintaining healthy bones (19).
Regulating blood sugar levels (20, 21).

SUMMARYPumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health.