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Raw Pumpkin Seeds
Seeds
Nutri-ScoreA

Raw Pumpkin Seeds

Cucurbita pepo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Pumpkin Seeds provides 559 kcal, 30.2g of protein, 10.7g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw pumpkin seeds, also known as pepitas, are nutrient-dense seeds packed with protein, healthy fats, and essential minerals. They are known for their potential health benefits, including heart health support and anti-inflammatory properties.

Also known as:
PepitasPumpkin Seeds
Scientific NameCucurbita pepo
Region of OriginMexico
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories559 kcal
Water
5%
Fiber6g
Total90.0g
Protein
30.2g(34%)
Fats
49.1g(55%)
Carbohydrates
10.7g(12%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.6 mg (4%)
Vitamin K7.3 mcg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium592 mg (148%)
Zinc7.81 mg (71%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in magnesium, which is essential for over 300 biochemical reactions in the body, including muscle and nerve function.
✓High in antioxidants, which can help reduce inflammation and oxidative stress.
✓Contains phytosterols that may help lower cholesterol levels and improve heart health.
✓A good source of zinc, which is vital for immune function and skin health.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with nut allergies should consult a healthcare provider before consuming seeds.

How to Prepare & Consume

Best consumed raw or lightly roasted to preserve nutrients. Can be added to salads, smoothies, or eaten as a snack.

Smart Selection & Storage

How to Select

Choose seeds that are plump and have a uniform color. Avoid any that are shriveled or have dark spots.

How to Store

Store in an airtight container in a cool, dark place or refrigerate to maintain freshness.

Myths vs Realities

MythEating pumpkin seeds will make you gain weight.
RealityIn moderation, pumpkin seeds can be part of a weight management plan due to their nutrient density and satiety.
MythPumpkin seeds are only beneficial for men.
RealityBoth men and women can benefit from the nutrients found in pumpkin seeds, including magnesium and zinc.
MythAll seeds are the same in terms of nutrition.
RealityDifferent seeds have unique nutrient profiles; pumpkin seeds are particularly high in magnesium and zinc.

Healthy Recipes

Spicy Roasted Pumpkin Seed Trail Mix

A crunchy and nutritious trail mix featuring raw pumpkin seeds, spiced with chili powder and mixed with dried fruits for a perfect on-the-go snack.

Ingredients
  • 1 cup raw pumpkin seeds
  • 1/2 cup mixed dried fruits (raisins, cranberries)
  • 1 tsp chili powder
  • 1/2 tsp sea salt
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, toss raw pumpkin seeds with olive oil, chili powder, and sea salt.
  3. 3. Spread the mixture on a baking sheet and roast for 10-15 minutes, stirring occasionally, until golden brown. Let cool and mix with dried fruits.

Pumpkin Seed Pesto Pasta

A vibrant and healthy twist on traditional pesto, using raw pumpkin seeds for a nutty flavor, served over whole grain pasta.

Ingredients
  • 2 cups fresh basil leaves
  • 1/2 cup raw pumpkin seeds
  • 1/4 cup olive oil
  • 2 cloves garlic
  • 1/4 cup grated Parmesan cheese
  • Salt to taste
  • 8 oz whole grain pasta
Instructions
  1. 1. Cook the whole grain pasta according to package instructions and set aside.
  2. 2. In a food processor, blend basil, pumpkin seeds, garlic, and Parmesan cheese until finely chopped.
  3. 3. With the processor running, slowly add olive oil until the mixture is smooth. Season with salt, then toss with the cooked pasta.

Raw Pumpkin Seed Energy Bites

No-bake energy bites packed with protein and healthy fats from raw pumpkin seeds, perfect for a quick energy boost.

Ingredients
  • 1 cup raw pumpkin seeds
  • 1 cup pitted dates
  • 1/2 cup rolled oats
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a food processor, combine raw pumpkin seeds, dates, rolled oats, and honey until a sticky mixture forms.
  2. 2. Stir in dark chocolate chips and mix well.
  3. 3. Roll the mixture into bite-sized balls and refrigerate for at least 30 minutes before serving.

Pumpkin Seed and Quinoa Salad

A refreshing salad combining quinoa, raw pumpkin seeds, and colorful veggies, drizzled with a zesty lemon vinaigrette.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup raw pumpkin seeds
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and raw pumpkin seeds.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Pumpkin Seed Butter

A creamy and nutritious spread made from blended raw pumpkin seeds, perfect for toast or smoothies.

Ingredients
  • 2 cups raw pumpkin seeds
  • 1 tbsp honey (optional)
  • 1/2 tsp sea salt
Instructions
  1. 1. In a food processor, blend raw pumpkin seeds until they turn into a smooth butter, scraping down the sides as needed.
  2. 2. Add honey and sea salt, blending until fully incorporated.
  3. 3. Transfer to a jar and store in the refrigerator for up to two weeks.

Savory Pumpkin Seed and Spinach Dip

A creamy dip made from raw pumpkin seeds and fresh spinach, perfect for healthy snacking with veggies or whole grain crackers.

Ingredients
  • 1 cup raw pumpkin seeds
  • 2 cups fresh spinach
  • 1/2 cup Greek yogurt
  • 1 clove garlic
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine raw pumpkin seeds, spinach, Greek yogurt, garlic, and lemon juice.
  2. 2. Blend until smooth, adding a little water if needed to reach desired consistency.
  3. 3. Season with salt and pepper, then serve with fresh veggies or crackers.

Pumpkin Seed Granola Bars

Homemade granola bars packed with raw pumpkin seeds, oats, and honey, perfect for a healthy breakfast or snack.

Ingredients
  • 2 cups rolled oats
  • 1 cup raw pumpkin seeds
  • 1/2 cup honey
  • 1/2 cup almond butter
  • 1/2 cup dried fruits
  • 1/2 tsp vanilla extract
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a large bowl, mix rolled oats, pumpkin seeds, dried fruits, honey, almond butter, and vanilla extract until well combined.
  3. 3. Spread the mixture evenly in the baking dish and bake for 20-25 minutes until golden. Let cool, then cut into bars.

Pumpkin Seed Smoothie Bowl

A nutritious smoothie bowl topped with raw pumpkin seeds, fresh fruits, and granola for a satisfying breakfast.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup raw pumpkin seeds
  • 1/2 cup mixed berries
  • Granola for topping
Instructions
  1. 1. In a blender, combine banana, spinach, almond milk, and half of the raw pumpkin seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with mixed berries, remaining pumpkin seeds, and granola.
  3. 3. Serve immediately for a refreshing breakfast.

Pumpkin Seed-Crusted Chicken

A healthy baked chicken dish coated with a crunchy pumpkin seed crust, providing a delicious nutty flavor.

Ingredients
  • 4 chicken breasts
  • 1 cup raw pumpkin seeds
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. 2. In a food processor, pulse raw pumpkin seeds until finely chopped, then mix with breadcrumbs, salt, and pepper.
  3. 3. Dip each chicken breast in beaten egg, then coat with the pumpkin seed mixture. Place on the baking sheet and bake for 25-30 minutes until cooked through.

Pumpkin Seed and Avocado Toast

A simple yet flavorful avocado toast topped with raw pumpkin seeds for added crunch and nutrition.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/4 cup raw pumpkin seeds
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado and season with salt, pepper, and red pepper flakes if desired.
  3. 3. Spread the mashed avocado on the toasted bread and sprinkle with raw pumpkin seeds before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of raw pumpkin seeds?

Raw pumpkin seeds are rich in magnesium, zinc, and antioxidants, which support heart health, immune function, and reduce inflammation.

How should I store raw pumpkin seeds?

Store raw pumpkin seeds in an airtight container in a cool, dark place or refrigerate to extend shelf life.

Can raw pumpkin seeds help with weight loss?

Yes, their high protein and fiber content can promote satiety, helping with weight management.

Are there any allergens in pumpkin seeds?

Pumpkin seeds are generally safe but may cause allergic reactions in individuals with specific seed allergies.

How many pumpkin seeds should I eat daily?

A typical serving size is about 1 ounce (28 grams), which provides a good balance of nutrients.

Can I eat pumpkin seeds with the shell?

Yes, but the shells are tough and may be hard to digest; many prefer to eat the shelled variety.

Do pumpkin seeds contain omega-3 fatty acids?

Pumpkin seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid, but in smaller amounts compared to flaxseeds.

Are pumpkin seeds good for prostate health?

Yes, studies suggest that pumpkin seeds may help support prostate health due to their high zinc content.

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Comparisons
Raw Pumpkin Seeds vs Sweet Acorn Nut Raw Pumpkin Seeds vs Acorn Nuts Raw Pumpkin Seeds vs Creamy Unsalted Almond Butter
Nutrients
Protein in Raw Pumpkin Seeds Calories in Raw Pumpkin Seeds Vitamin-c in Raw Pumpkin Seeds Magnesium in Raw Pumpkin Seeds
Featured Guides
Health Benefits of Raw Pumpkin Seeds Healthy Recipes with Raw Pumpkin Seeds
Rankings
Seeds high in magnesium Seeds high in zinc Seeds low in carbohidratos Seeds low in índice glucémico