What Happens to Your Body When You Eat Pumpkin Seeds

Pumpkin seeds are a popular snack, especially in the fall. And their health benefits extend beyond their seasonal charm. Eating pumpkin seeds regularly offers a variety of nutrition perks, from supporting heart health to improving digestion. 

If you’re curious about pumpkin seed benefits, read on to learn what happens to your body when you eat pumpkin seeds, plus tasty ways to enjoy them every day.

Health Benefits of Pumpkin Seeds

1. May Protect Against Inflammation

Pumpkin seeds contain health-promoting compounds called lignans. “Lignans in pumpkin seeds reduce inflammation and act as powerful antioxidants, helping to lower cancer risk,” says Pam Hartnett, M.P.H., RDN, a registered dietitian and cancer recovery coach who is also a 15-year cancer thriver. “These compounds also block the blood vessels that feed tumors, helping to slow cancer growth.” 

2. May Support Heart Health

“Pumpkin seeds are  a versatile snack or meal addition that can help boost heart health and promote balanced blood sugar levels,” says  Jessi Holden, M.S., RDN, a family culinary registered dietitian. They’re low in saturated fat yet rich in heart-friendly plant protein. If that weren’t enough, their magnesium may help regulate blood pressure, according to the American Heart Association.

3. May Strengthen Your Immune System

These mighty little seeds are a good source of zinc, which may shorten the duration of a cold. Additionally, their protein and magnesium support energy levels and keep your immune system strong, providing a healthy source of energy for the whole family, says Holden.

4. Might Help You Sleep More Soundly

If you’re looking for a natural way to improve your sleep quality, a small handful of pumpkin seeds before bed might help you sleep better and combat restlessness. Pumpkin seeds are a great source of tryptophan, an amino acid that can help produce serotonin, a feel-good hormone, and melatonin, which can help treat insomnia, says Amy Beney M.S., RDN, CDCES, owner of Nutrition Insights.,

5. May Support Male Reproductive Health

Pumpkin seeds may not get the same seasonal spotlight as pumpkin spice lattes. But their zinc makes them a great choice for male reproductive health. That’s because zinc is a key player in sperm motility. Zinc may also support prostate health and even boost testosterone levels, explains Teresa Romano M.S., RDN, CEDRD, SPN, a functional women’s health nutritionist.  

6. May Prevent Constipation

Pumpkin seeds are a good source of dietary fiber, which contributes to a healthy digestive system by promoting regular bowel movements and preventing constipation. They also boast magnesium, which acts like a natural laxative by pulling water into the digestive tract to keep waste soft. It also relaxes your intestinal muscles to help things move along smoothly. 

Pumpkin Seeds Nutrition

One ounce of shelled pumpkin seeds (about 28 grams) contains the following, per the USDA

• Calories: 163 
• Carbohydrates: 4 g
• Dietary Fiber: 2 g
• Total Sugar: <1 g
• Added Sugar: 0 g
• Protein: 9 g
• Total Fat: 14 g
• Saturated Fat: 2.4 g
• Cholesterol: 0 mg
• Sodium: 5 mg
• Iron: 2 mg
• Magnesium: 156 mg
• Zinc: 2 mg

Pumpkin seeds are nutrient-dense, with a surprising amount of protein, heart-healthy fat and some fiber. They are particularly rich in magnesium, which supports muscle function and heart health, and they contain iron, which is crucial for oxygen transport in the blood. Their protein and fiber content also increases their staying power, making them a satisfying and nutritious snack.

Are Pumpkin Seeds Safe for Everyone to Eat?

Pumpkin seeds are generally safe for most people. However, there may be a few precautions to consider depending on your health history. For folks with diarrhea-predominant IBS, large servings may result in gastrointestinal discomfort, such as bloating or gas, due to their fiber and magnesium content. And people with diverticulitis experiencing a flare-up may want to avoid seeds, which can irritate the intestines. Of course, individuals with seed allergies should steer clear of them.

Tips for Enjoying Pumpkin Seeds

Sprinkle on Salads

Pumpkin seeds are a healthy, crunchy, nutrient-rich topping for salads, says Patricia Kolesa M.S., RDN, owner of Dietitian Dish, LLC. Try them in this Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas. 

Blend into Smoothies

Add pumpkin seeds to your morning smoothie for a protein, fiber and magnesium boost.

Toss into Soup

Whether it’s a Pumpkin Spice Butternut Squash Soup or a Curried Butternut Squash Soup with Crispy Halloumi, these ingenious little seeds are a great way to add texture and staying power.  

Use as a Crunchy Topping

Pumpkin seeds make a nutritious, filling topping for yogurt, like our Raspberry Yogurt Cereal Bowl. They’re also a fantastic way to add crunch to oatmeal, like these Pumpkin Overnight Oats.  

Roast with Spices

Roast pumpkin seeds with your favorite spices for a savory and crunchy snack. Try these Salt & Vinegar Pumpkin Seeds for a fun twist on a roasted classic. Or whip up a batch of Pumpkin Seeds with Everything Bagel Seasoning. If you’ve never roasted pumpkin seeds, this cheat sheet will tell you everything you need to know for perfect seeds every time.

The Bottom Line

Pumpkin seeds are nutrient powerhouses! They’re packed with fiber and healthy fats, and they deliver plant-based protein plus minerals like magnesium, iron and zinc. So they’re a tasty way to support heart health, digestion, immunity and more. Go ahead and add a small handful to your daily rotation. Of course, they’re delicious roasted as a snack. But don’t stop there. They’re a great way to pump up the nutrition in salads, smoothies, soups and more. For more inspiration check out our Healthy Pumpkin Seed Recipes!