Quick Answer
The recommended daily intake of pumpkin seeds is around 1-2 handfuls (around 1-2 ounces or 30-60 grams). This provides a good amount of nutrients without too many calories. Pumpkin seeds are highly nutritious, supplying protein, healthy fats, fiber, minerals and antioxidants. Eating a moderate amount as part of a healthy diet can provide health benefits.
How Many Pumpkin Seeds in an Ounce?
There are approximately 153 pumpkin seeds in one ounce by weight (28 grams). This is about 2-3 tablespoons of whole, raw, unsalted pumpkin seeds. One handful of pumpkin seeds contains about 1 ounce or around 150 seeds.
Calories and Macronutrients in Pumpkin Seeds
| Nutrient | Amount (per 1 ounce serving) |
|---|---|
| Calories | 148 |
| Carbohydrates | 5 g |
| Fiber | 2 g |
| Protein | 8 g |
| Fat | 13 g |
| Saturated fat | 2 g |
Pumpkin seeds provide a good amount of protein and healthy unsaturated fats, mainly monounsaturated fatty acids like oleic acid. They are low in net carbs, with 2 grams of fiber per ounce.
Vitamins and Minerals in Pumpkin Seeds
Pumpkin seeds are packed with important vitamins and minerals:
– Zinc: 2 mg (18% DV)
– Iron: 1 mg (6% DV)
– Manganese: 0.2 mg (9% DV)
– Magnesium: 37 mg (9% DV)
– Phosphorus: 133 mg (13% DV)
– Copper: 0.2 mg (10% DV)
– Vitamin K: 18 mcg (15% DV)
Zinc is essential for immune function and wound healing. Iron transports oxygen and supports energy levels. Magnesium, phosphorus and manganese are important for bone health. Copper helps form red blood cells. Vitamin K aids blood clotting.
Antioxidants in Pumpkin Seeds
Pumpkin seeds contain antioxidants like carotenoids, phenolic acids and phytosterols that can help reduce inflammation and protect cells from damage.
The most abundant carotenoid is beta-carotene, which is converted to vitamin A in the body. Pumpkin seeds also contain lutein and zeaxanthin, carotenoids that support eye health.
Phytosterols are plant compounds that help lower LDL cholesterol when consumed in adequate amounts. The main phytosterols in pumpkin seeds are beta-sitosterol, stigmasterol and campesterol.
Fiber for Digestive Health
A 1 ounce serving of pumpkin seeds has 2 grams of fiber, split between both soluble and insoluble types.
Soluble fiber forms a gel-like consistency when mixed with liquid. It helps slow digestion and nutrient absorption, regulating blood sugar and cholesterol levels.
Insoluble fiber adds bulk to stools and promotes regular bowel movements. It increases stool weight and speeds up passage through the digestive tract.
Together, the fiber in pumpkin seeds supports gut health and prevents constipation.
Protein for Satiety
Pumpkin seeds provide 8 grams of protein per ounce, more than many other seeds and nuts. The protein in pumpkin seeds contains all nine essential amino acids required for building and repairing tissues in the body.
Protein increases satiety after meals by stimulating the hormones cholecystokinin and glucagon-like peptide-1. This promotes feelings of fullness and keeps hunger at bay.
Including a good protein source like pumpkin seeds in your diet can prevent overeating and help manage weight.
L-tryptophan for Restful Sleep
Pumpkin seeds are one of the best plant-based sources of the amino acid L-tryptophan. One ounce of seeds contains about 450 mg of tryptophan.
Tryptophan is used to synthesize serotonin and melatonin, hormones that regulate sleep and mood. Consuming tryptophan from foods can help improve sleep quality and duration.
The zinc in pumpkin seeds also supports normal melatonin levels. Getting enough zinc on a regular basis can improve sleep.
Phytoestrogens for Menopausal Symptoms
Pumpkin seeds provide phytoestrogens that can help alleviate menopausal symptoms like hot flashes, night sweats and mood changes.
The main phytoestrogens in pumpkin seeds are lignans, including pinoresinol, medioresinol and lariciresinol. Phytoestrogens mimic the effects of estrogen in the body by binding to estrogen receptors.
Eating pumpkin seeds regularly may provide a safe alternative to hormone replacement therapy for some women going through menopause.
Heart Health Benefits
Several nutrients in pumpkin seeds support heart health:
– Healthy fats reduce inflammation and lower LDL cholesterol.
– Phytosterols lower LDL cholesterol.
– Magnesium relaxes blood vessels and regulates blood pressure.
– Zinc is needed for proper heart muscle contraction.
– Potassium balances fluid levels and reduces hypertension risk.
The fiber and antioxidants in pumpkin seeds also promote healthy circulation and blood flow.
Anti-Diabetic Properties
Animal and laboratory studies show pumpkin seeds may help improve insulin regulation and combat diabetes.
Compounds found in pumpkin seeds increased insulin release from pancreatic beta cells in diabetic rats. This led to lower blood glucose levels.
Pumpkin seed oil also increased glucose tolerance in diabetic rats and protected kidney function.
While human trials are lacking, the fiber, magnesium, zinc, antioxidants and phytosterols in pumpkin seeds could help regulate blood sugar.
How Many Calories in Pumpkin Seeds?
There are approximately 148 calories in 1 ounce (28 grams) of raw pumpkin seeds. This is 11 calories per pumpkin seed.
For a 2000 calorie diet, this equates to around 7% of your total daily calories. While high in fat, most of the fat is monounsaturated and won’t spike cholesterol levels.
1 ounce or about 150 seeds is a reasonable serving size that provides lots of nutrition without excessive calories. It’s easy to overeat small foods like seeds, so be mindful of serving sizes.
Recommended Daily Intake
There are currently no standard dosage recommendations for pumpkin seeds. The appropriate amount can vary based on your age, gender, activity levels and health status.
As a general guide, 1–2 handfuls or around 1–2 ounces per day can be a healthy addition to your diet. This equates to around 150-300 pumpkin seeds.
Consuming more than 3 ounces (around 450 seeds) would provide excessive calories from fat for most people.
To reduce your risk of choking, chew the seeds thoroughly and drink water to help them go down easier.
Possible Side Effects
Pumpkin seeds are safe for most people when consumed in normal food amounts. Side effects are rare but can include:
– Digestive issues like diarrhea if overeaten.
– Allergic reactions in those allergic to seeds.
– Bloating and flatulence from the fiber.
– Weight gain if eating too many calories.
– Choking risk if not chewing well.
To prevent side effects, drink plenty of water and chew the seeds thoroughly before swallowing. Start with small portions to assess your tolerance.
Those with diverticulitis may need to avoid seeds as they can get lodged in diverticula and cause inflammation or blockages.
Drug Interactions
Pumpkin seeds may interact with certain medications:
– Blood thinners: Pumpkin seed’s vitamin K content may interfere with warfarin therapy.
– Cholesterol medications: The phytosterols can enhance the cholesterol lowering effects.
– Diabetes medications: Pumpkin seeds may enhance blood sugar lowering. Monitor glucose levels closely.
– Lithium: Pumpkin seeds may decrease lithium clearance by the kidneys.
Speak to your healthcare provider about potential interactions with any medications you are taking.
During Pregnancy and Breastfeeding
Pumpkin seeds are likely safe to consume in normal food amounts during pregnancy and breastfeeding. However, little research exists on their safety profile.
Pregnant or nursing women should exercise caution and stick to 1–2 ounces per day to avoid potential digestive issues or allergies in sensitive individuals.
Always check with your obstetrician about specific foods to eat or avoid during this time.
For Children
Pumpkin seeds can be part of a healthy, balanced diet for children. Choose raw, unsalted seeds and limit to 1 ounce or less per day.
To reduce choking hazards, always supervise young children when consuming seeds. Make sure seeds are chopped or ground for very young children.
Stick to recommended serving sizes to prevent excess calories. Avoid giving seeds to children under age 4 due to choking concerns.
When to Eat Pumpkin Seeds
Pumpkin seeds are highly versatile and can be enjoyed at any time of day. Some examples include:
– Breakfast: Add to oatmeal, yogurt, cereal or smoothies.
– Lunch: Sprinkle on salads, grain bowls, soups.
– Snacks: Enjoy as a standalone snack or mix into trail mixes.
– Dinner: Add to roasted veggies, pasta dishes, casseroles.
– Dessert: Use as a topping for baked goods like cookies.
Pairing pumpkin seeds with fiber-rich fruits, veggies and whole grains can help slow nutrient absorption and regulate blood sugar levels after meals.
Tips for Eating More Pumpkin Seeds
Here are some simple ways to enjoy more pumpkin seeds:
– Keep a bag of raw pumpkin seeds handy for snacks.
– Add them to homemade granola or trail mixes.
– Use as a topping for yogurt or oatmeal.
– Make homemade pumpkin seed butter.
– Sprinkle on salads or cooked veggies.
– Add to muffins, cookies, bread or waffles for crunch.
– Use as a coating for baked chicken or fish.
– Blend into smoothies, pancakes or protein shakes.
– Make savory spiced pumpkin seeds by roasting with seasonings.
– Substitute for nuts in pesto, granola and veggie burgers.
How to Store Pumpkin Seeds
Pumpkin seeds can be stored in an airtight container in the pantry for up to 3 months. For longer shelf life, store in the fridge for 6-12 months or freezer for up to 2 years.
Keep seeds in a cool, dark place to help preserve freshness. Once opened, use within 3-4 months for best quality.
Check for signs of staleness like off smells, taste or visible mold. Stale seeds should be discarded.
For best nutrition, avoid roasted seeds with excess oil, salt or seasoning. Instead, roast plain seeds with spices for better control of additives.
Whole vs Hulled Seeds
You can purchase pumpkin seeds with or without the outer hull removed.
Whole raw pumpkin seeds with the shell intact provide more fiber due to the additional hulls. They also supply certain nutrients like zinc that are found in higher amounts in the hulls.
Hulled, kernel-only seeds have a milder flavor and softer texture than whole seeds. The green seed kernels can be eaten on their own without having to crack open the shell.
Both whole and hulled pumpkin seeds provide lots of nutrition in a small package and can be enjoyed in moderation as part of a healthy diet.
Homemade vs Store-Bought
Homemade and prepackaged pumpkin seeds have pros and cons:
Homemade:
– No unwanted additives like excess oil or salt
– Control seasoning amounts
– Often cheaper
– Requires time and effort
Store-bought:
– More convenient
– Broader seasoning varieties
– Consistent quality
– Shorter shelf life after opening
– May have more salt, seasonings and oil
For the freshest taste and nutrition, homemade roasted pumpkin seeds are ideal. But store-bought options still provide benefits if you read labels and choose low sodium varieties without hydrogenated oils.
Raw vs Roasted
Raw and roasted pumpkin seeds both provide great nutrition, but there are some differences:
Raw:
– Higher antioxidant content
– More vitamin E
– Crunchy texture
– Stronger flavor
Roasted:
– Enhanced flavor from roasting
– Crunchy and crisp texture
– Lower moisture content
– May use unhealthy oils
Roasting brings out the nutty flavor of the seeds. However, overly roasted seeds can taste bitter. Lightly roasted seeds just until they start to brown provides the best balance of flavor and nutrition.
Sweet vs Savory Seasonings
Pumpkin seeds pair well with both sweet and savory seasonings:
Sweet flavors:
– Cinnamon
– Nutmeg
– Allspice
– Vanilla
– Cocoa powder
– Brown sugar
– Honey
Savory flavors:
– Chili powder
– Onion powder
– Garlic powder
– Smoked paprika
– Cayenne
– Salt
– Pepper
Tailor your choice of seasonings to how you plan to enjoy the seeds. Sweet spices like cinnamon or cayenne work for snacking. Savory spices like chili powder or cumin complement salads.
Pumpkin Seed Butter
Pumpkin seed butter makes for a nutritious, plant-based alternative to nut butters. Blend raw pumpkin seeds in a food processor until smooth and creamy.
Pumpkin seed butter has a mild, nutty taste that pairs well with fruits, oats, toast or veggies. Drizzle it over your breakfast, use it in sauces or eat it straight from the spoon.
You can also add cocoa powder, cinnamon, honey or vanilla to make a sweeter flavored pumpkin seed butter. Store it in the fridge once opened for freshness.
Pumpkin Seed Oil
Pumpkin seed oil is made by pressing roasted pumpkin seeds. It has a strong, nutty pumpkin flavor.
The oil contains beneficial nutrients like zinc, phytosterols, vitamin E and polyunsaturated fats. It’s commonly used as a salad dressing or drizzled over vegetables and pasta dishes.
Research shows pumpkin seed oil may help lower cholesterol, blood pressure and symptoms of benign prostatic hyperplasia in men.
Choose organic, cold-pressed pumpkin seed oil for the highest quality and store away from direct light or heat to prevent rancidity.
Pumpkin Seed Flour
Grinding pumpkin seeds into a fine flour makes a healthy, gluten-free baking alternative. Replace up to 25% of the flour in recipes with pumpkin seed flour.
It has a pleasant nutty taste and supplies protein, magnesium and zinc not found in traditional flours. The greenish color also gives baked goods an attractive appearance.
Use pumpkin seed flour in pancakes, breads, muffins or other baked goods. For texture, combine it with coconut, almond or buckwheat flours which are similarly gluten-free.
Make your own flour by grinding raw pumpkin seeds in a coffee grinder, food processor or high-powered blender.
Conclusion
Pumpkin seeds provide a powerhouse of nutrients like magnesium, zinc, protein and fiber in just a small amount. The recommended intake is around 1–2 ounces per day.
Eating a moderate portion of pumpkin seeds as part of a balanced diet can provide valuable health benefits. Their nutrition profile supports heart health, gut function, sleep and mental wellbeing.
Maximize the nutrition in pumpkin seeds by choosing raw or lightly roasted varieties. Pair them with other whole foods like fruits and vegetables. With so many ways to enjoy their delicious flavor and crunch, pumpkin seeds make for a tasty and healthy addition to most diets.