Pumpkin Seed Nutrition Benefits and Facts

Nutritional summary

Pumpkin seeds are a dense source of essential minerals including magnesium, zinc, and iron, which are critical for metabolic health and the prevention of anemia .
The seeds contain high concentrations of phytosterols (plant compounds that resemble cholesterol), particularly β-sitosterol, which may help manage cholesterol levels and support prostate health .
Clinical trials suggest that pumpkin seed oil can act as a natural anti-androgen by inhibiting 5α-reductase (an enzyme that converts testosterone to DHT), with one study showing a 40% increase in hair count for men with androgenetic alopecia (male pattern baldness) after 24 weeks of use .
Early research indicates that the polyunsaturated fatty acids and antioxidants in the seeds may provide antihypertensive (blood pressure lowering) and anti-inflammatory benefits, though more human trials are needed to confirm these effects compared to other oilseeds .

Interesting fact

The Styrian pumpkin variety is unique because its seeds grow naturally without a tough outer hull, making them easier to harvest and consume.

Standout nutrients

EPIC

SOURCE

Molybdenum

EPIC

SOURCE

Manganese

EPIC

SOURCE

Copper

EPIC

SOURCE

Magnesium

580

kcal per 100g

Protein30.1g

Fat47.7g

Carbs9.25g

Fiber6.74g

Sugar1.28g

Fat breakdown

Polyunsat20.5g

Monounsat14.5g

Saturated8.08g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Seeds are often a co-product of pumpkin flesh production, maximizing resource efficiency.

Confidencemedium

Storage

Airtight Container

3–6 months

Store in a cool, dark place to prevent oils from going rancid.

Refrigerate

6–12 months

Extends freshness by protecting delicate polyunsaturated fats.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Effects of dietary supplements on androgenetic alopecia: a systematic review and network meta-analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Pumpkin Seeds as a Natural Remedy for Anemia: Nutritional Insights and Therapeutic Potential - PMC

[2]pmc.ncbi.nlm.nih.gov

Pumpkin (Cucurbita maxima) seeds protect against formaldehyde-induced major organ damages - PMC

[4]pmc.ncbi.nlm.nih.gov

Nutritional, bioactive components and health properties of the milpa triad system seeds (corn, common bean and pumpkin) - PMC

[6]pmc.ncbi.nlm.nih.gov

Similarities and differences in the nutritional composition of nuts and ...

[9]pmc.ncbi.nlm.nih.gov

Overview of BPH: Symptom Relief with Dietary Polyphenols, Vitamins and Phytochemicals by Nutraceutical Supplements with Implications to the Prostate Microbiome - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

86.3

Version

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