How to Eat Pumpkin Seeds: Nutrition and Ideas

Pumpkin seeds, also known as pepitas, aren't just a snack; they're a versatile ingredient capable of transforming your meals and boosting your nutrient intake. They are packed full of essential nutrients, plus there are many delicious ways to enjoy them.

Pumpkin seeds aren’t just for Halloween. You can eat pumpkin seeds year-round and can reap numerous health benefits by doing so.

Keep reading for eight delicious ideas for how to eat pumpkin seeds, and learn why they’re so good for your health.

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Why Should You Eat Pumpkin Seeds?

Pumpkin seeds are a powerhouse of nutrition loaded with essential vitamins and minerals. They’re also a great source of fiber, which supports healthy digestion and gut health.

One of the best things about pumpkin seeds is how easy they are to enjoy. You can carve a pumpkin and roast them on your own, but store-bought options are also affordable and ready to eat. 

Health Benefits of Pumpkin Seeds

Pumpkin seeds are packed with nutrients and tons of health benefits that warrant a well-earned spot as part of your healthy diet. Here’s a glimpse into their many health benefits:

• Support Heart Health: Pumpkin seeds are a heart-healthy snack. Their high content of monounsaturated and polyunsaturated fats can help reduce LDL and total cholesterol levels and raise HDL cholesterol. They also contain magnesium, which supports healthy blood pressure levels. Studies suggest that pumpkin seed oil supports cardiovascular health and lowers the risk of heart disease.  
• Promote Gut Health: Eating pumpkin seeds also promotes a healthy digestive system due to their high fiber content. Fiber helps regulate bowel movements and may alleviate digestive discomfort. It also supports healthy blood sugar and cholesterol levels.^{1, 2}  
• Boost Your Immune System: Pumpkin seeds contain essential nutrients like zinc and magnesium. Zinc supports thyroid health and boosts the immune system, while magnesium supports muscle, nerve function, and bone health.¹‍
• May Enhance Prostate and Bladder Health: Some studies have shown that pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
• Can Protect Cells From Oxidative Stress: These tiny but mighty seeds have a ton of antioxidants, including vitamin E and carotenoids, which help protect cells from oxidative stress and reduce the risk of chronic diseases.

No matter how you use pumpkin seeds, you'll harness their natural goodness to support your health and well-being. Let’s explore some creative ways to enjoy these nutritious seeds.

What Is the Healthiest Way to Eat Pumpkin Seeds?

The healthiest way to enjoy pumpkin seeds is by roasting them yourself. Scooping fresh seeds straight from a pumpkin is an easy way to benefit from all the micronutrients without added sodium or other ingredients. For those who have trouble digesting whole seeds, try soaking or sprouting them before you roast them. 

If you’re buying pumpkin seeds, go for unsalted, raw ones in their shells, as they retain more natural fiber and nutrients. 

How to Eat Pumpkin Seeds: Best Ideas

Pumpkin seeds are incredibly versatile and can elevate the flavor and nutrition of your meals and snacks. Here are eight delectable ways to enjoy these nutritious seeds:

Have Them As a Snack

Pumpkin seeds make for a satisfying and healthy snack. Roast them with a touch of olive oil and your favorite seasonings, or enjoy them raw for a quick energy boost.

Garnish Your Favorite Dishes

Sprinkle pumpkin seeds over salads, soups, yogurt, or oatmeal. Their nutty crunch adds a delightful crispy texture and flavor contrast to your dishes.

Cook or Roast the Seeds

While pumpkin seeds can be eaten raw or roasted, many people enjoy the crispy taste of roasted seeds. After scooping out the seeds from a fresh whole pumpkin onto a paper towel, rinse them in a colander and dry them. Then, roast them in the oven on a baking sheet with a pinch of sea salt, olive oil, or melted butter. This homemade treat is a seasonal favorite you’ll love year-round.

Add Seeds to Your Smoothies

Boost the nutrition of your morning smoothie by blending in a handful of pumpkin seeds. They add creaminess and a subtle nutty flavor while providing extra protein and healthy fats.

Make Pumpkin Seed Butter

Create your own pumpkin seed butter by blending roasted pumpkin seeds until smooth. You can also add pumpkin spice for extra flavor. Spread it on toast, use it as a dip, or drizzle it over pancakes and waffles.

Eat Them With or Without the Shell

Both pumpkin seeds without an outer shell and seeds with a shell are available. You’ll find seeds with a shell inside of a whole pumpkin. The shell is entirely edible, adding a rustic, hearty crunch to your snacks and meals. Choose the option that suits your preference.

Incorporate Seeds Into Baked Goods

Add pumpkin seeds to muffins, bread, granola bars, or cookies for an extra layer of flavor, texture, and nutrition.

Make a Healthy Trail Mix

Mix pumpkin seeds with your favorite nuts, dried fruits, and dark chocolate for a wholesome trail mix perfect for on-the-go snacking.

Pumpkin Seeds Nutrition

Pumpkin seeds are rich in multiple nutrients and provide the following per ounce (about a quarter cup):

• Calories: 125kcal
• Fat: 5.5gr
• Protein: 5.3gr
• Carbohydrates: 15.3gr
• Fiber: 5.2gr
• Calcium: 15.6mg
• Magnesium: 74.3mg
• Zinc: 2.9mg

Learn More About the Signos CGM Program

Signos is a great resource for expert advice on nutrition and healthy eating. Signos has a team of registered dietitians who compile evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.

Signos CGM empowers you to improve your health by keeping track of your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health.

Find out if Signos is a good fit for you by taking a quick quiz.

Frequently Asked Questions:

Can we eat pumpkin seeds directly?

Yes, you can eat pumpkin seeds directly, either raw or roasted. They make a nutritious and convenient snack.

Is it OK to eat the pumpkin seed shells?

Yes, pumpkin seed shells are edible and contain added fiber. Many people enjoy them, but you can remove the shells.

Is it better to eat pumpkin seeds raw?

Both raw and roasted pumpkin seeds are nutritious. Roasting them can enhance their flavor and crunchiness.

Should I chew or swallow pumpkin seeds?

Chewing pumpkin seeds thoroughly is best to maximize digestion and nutrient absorption. Chewing also helps break down any tough seed shells.