Epic source
Energy
579 kcal · 29% DV target
A flat, dark green seed with a nutty, earthy profile and a satisfying crunch, pumpkin seeds are a dense source of essential minerals and heart-healthy fats.
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 .26
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 .1412
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 .1
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 .469
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
579 kcal · 29% DV target
30.1 g · 60% DV target
47.7 g · 61% DV target
6.31 g · 23% DV target
8.08 g · 40% DV target
Not a benefit — best kept low
0.11 g · Top 23% of nuts & seeds
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent oils from going rancid.
Extends freshness by protecting delicate polyunsaturated fats.
Seeds are often a co-product of pumpkin flesh production, maximizing resource efficiency.
The Styrian pumpkin variety is unique because its seeds grow naturally without a tough outer hull, making them easier to harvest and consume.