Nuts & Seeds · Seeds

Pumpkin Seeds (Pepitas)

Health
ScoreA

Pumpkin seeds (pepitas) are nutrient-dense kernels rich in magnesium, zinc, iron, and polyunsaturated fats, making them a powerhouse seed for cardiovascular and metabolic health.

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Why Pumpkin Seeds (Pepitas) scores 82

Nutrient density28

Protein quality12

Fiber content8

Healthy fats7

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per 1 oz (28 g)

Manganese 55%Copper 42%Magnesium 39%Phosphorus 28%Zinc 20%

Nutrition

per_100g

559

Calories

30.2g

Protein

10.7g

Carbs

49.1g

Fat

Fiber

Health benefits

Improved cardiovascular health and blood pressure regulation

strong evidence

Phytosterols reduce LDL cholesterol absorption; magnesium relaxes arterial smooth muscle and supports healthy blood pressure; arginine improves endothelial function

Enhanced prostate health and urinary function

moderate evidence

Zinc and phytosterols accumulate in prostate tissue; lignans and phenolic compounds exhibit anti-inflammatory effects on urinary epithelium

Improved bone mineral density and reduced fracture risk

moderate evidence

High magnesium content supports bone formation; manganese activates alkaline phosphatase; zinc stabilizes bone collagen matrix

Better sleep quality and mood regulation

moderate evidence

Tryptophan precursor to serotonin and melatonin; magnesium reduces nervous system hyperactivity; supports GABA synthesis

Reduced systemic inflammation and antioxidant support

moderate evidence

Phenolic compounds and vitamin E scavenge free radicals; lignans inhibit pro-inflammatory cytokine production

Pairs well with

·Pair with dark leafy greens (spinach, kale) because the vitamin C enhances non-heme iron bioavailability from seeds
·Combine with orange vegetables (carrots, sweet potato) because fat-soluble carotenoids require dietary fat for absorption, and seed oils facilitate this process
·Mix with fermented foods (kimchi, sauerkraut) because probiotics may enhance mineral bioavailability and support phytate degradation
·Pair with whole grains (quinoa, oats) because the combination provides complete amino acid profiles and complementary micronutrients for sustained energy

Practical tips

·Best timing: Pumpkin seeds work well across multiple time points. Morning consumption supports sustained energy and micronutrient absorption; evening consumption provides tryptophan and magnesium for sleep support. No time restriction exists, making them flexible for individual preference and meal structure.
·Store in airtight containers in a cool, dark place or refrigerator for up to 3 months to prevent oxidation of polyunsaturated fats; freezing extends shelf life to 6+ months
·Select raw, unsalted seeds when possible; if roasted, choose varieties roasted at lower temperatures (below 160°C/320°F) to preserve heat-sensitive nutrients like vitamin E
·Consume 1 ounce (28g, roughly 1/4 cup) daily as a practical serving; this provides meaningful micronutrient contributions without excessive caloric density
·Soak seeds for 2-4 hours before consumption to reduce phytate content by 30-40%, enhancing mineral absorption—discard soak water
·Grind or chew thoroughly to break seed coat and improve nutrient bioavailability, or consume as seed butter for easier digestion in older adults