What is the Nutritional Value of Pumpkin Seeds?

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  • Written By: Kaiser Castro
  • Edited By: E. E. Hubbard
  • Last Modified Date: 03 February 2020
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Pumpkin seeds are found inside the fruit of a pumpkin plant, and the seeds tend to be pale yellow in color, with a relatively flat shape. Pumpkin seeds are noted to have a healthy level of manganese, magnesium, phosphorous elements, tryptophan, and iron. 1/4 cup (50 grams) of pumpkin seeds will have about 185 calories. Pumpkins seeds, when eaten in moderation, can be a healthy snack. Their nutritional value and associated benefits make pumpkin seeds a power food for dieters who are watching their waistlines.

Manganese, a trace element, makes up a large part of the nutritional value of pumpkin seeds. The trace element is an integral part of nutrition for most organisms. Manganese helps to stabilize and utilize biotin, ascorbic acid, and choline. These nutrients help to keep the bones healthy, regulate normal blood pressure, promote healthy nerve function, as well as help promote the optimal function of the thyroid gland.

Magnesium is also a mineral component of the pumpkin seed and helps to regulate healthy bone growth and skeletal function. Regular consumption of pumpkin seeds can help ward off osteoporosis and other ailments that can adversely affect bone integrity. Magnesium can also safeguard against heart arrhythmia, the degeneration of nerves, and high blood pressure. This makes the nutritional value of pumpkin seeds potentially beneficial for elderly individuals.


Phosphorous is another key part of the nutritional value of pumpkin seeds that is an integral element for healthy biological functions. Cells utilize phosphorous to draw out energy as adenosine triphosphate, a key energy form that is used by almost all cells in the human body. Low levels of phosphorous can manifest into hypophosphatemia, a condition that retards proper muscle and neurological functions. Regularly consumption of pumpkin seeds can help ward off the onset of hypophosphatemia.

Tryptophan is an amino acid noted to facilitate high serotonin levels in the brain, subsequently calming neurotransmissions between nerves. Premenstrual dysphoric disorder (PMDD), a condition that has been noted to be caused by low serotonin levels, can be prevented by consuming these seeds. Women can therefore especially benefit from the nutritional value of pumpkin seeds.

Pumpkin seeds are also known to carry healthy levels of iron. Iron plays an integral part in biological management of protein and enzymes. This essential nutrient also promotes healthy oxygen transportation in a body’s cardiovascular system. Eating pumpkin seeds can help ward off fatigue and improve overall vitality.


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Post 2

@sunshined - I have bought pumpkin seeds already packaged in the store, but have always been curious about making cooking my own at home. I always bought them because I like the taste of them, but never realized all of the pumpkin seed benefits there were.

That sounds like a fairly easy process - especially if you already have the seeds after carving your pumpkin. Much better than just throwing them away.

Post 1

Harvesting and baking pumpkin seeds is a favorite fall activity at our house. When we are done cutting out our pumpkins, I always save the seeds. I lay them on a single layer on a baking sheet to dry. Once they are dry, I will sprinkle them with spices and bake in the oven.

The spices you choose are really a matter of personal preference. I like a very lightly salted taste, so will use a little bit of sea salt. I have also used garlic salt and a little bit of Mrs. Dash seasoning. They make a great snack, and full of nutrition too.

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