Buying and storing tips
Pumpkin seeds can be purchased hulled or unhulled, raw or roasted. Like other nuts and
seeds, pumpkin seeds can turn rancid quickly and should be kept in an airtight container
in the refrigerator or freezer where they will keep for several months.
Preparation, uses, and tips
Like most nuts and seeds, pumpkin seeds are
especially delicious roasted because roasting brings out their natural flavor. Unfortunately,
high temperatures are said to destroy the potency of their essential fatty acids. So, for best
nutritional value, it is best to eat nuts and seeds raw. Pumpkin seeds are great tossed in
salads, mixed with grains, or ground up and added to salad dressings, casseroles, soups, and
baked goods. Both hulled and unhulled pumpkin seeds are enjoyed as a dry-roasted snack
food.
Nutritional Highlights
Pumpkin seeds (hulled), 142 seeds (1 oz.)
Calories: 153
Protein: 6.9g
Carbohydrate: 5.05g
Total Fat: 13g
Fiber: 1.1g
*Excellent source of: Iron (4.2mg)
*Good source of: Zinc (2.1mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Acrodermatitis
enteropathica
Acrodermatitis enteropathica is a rare inherited disorder that results in the inability to
absorb adequate amounts of zinc from the diet. Anyone who is
severely zinc deficient can develop the symptoms of the inherited form of this disorder.
Pumpkin seeds, pecans, and Brazil nuts are all high in zinc. However, people with
acrodermatitis enteropathica also need to take zinc supplements.
Benign prostatic hyperplasia
(BPH)
Pumpkin seed oil has been used in combination with saw
palmetto, in two double-blind trials, to effectively reduce symptoms of BPH. Only one
preliminary trial has evaluated the effectiveness of pumpkin seed oil alone for BPH.
Researchers have suggested the zinc, free fatty acid, or plant sterol content of pumpkin seeds
might account for their benefit in men with BPH, but this has not been confirmed. Animal
studies have shown that pumpkin seed extracts can improve the function of the bladder and
urethra; this might partially account for BPH symptom relief. Pumpkin seed oil extracts
standardized for fatty acid content have been used in BPH studies in the amount of 160 mg
three times per day with meals.
Depression
Pumpkin seeds contain L-tryptophan, and for this reason have been suggested to help remedy
depression. However, research is needed before pumpkin seeds can be considered for this
purpose. It is unlikely the amount of L-tryptophan in pumpkin seeds would be sufficient to
relieve depression.
Kidney stones
Two studies have found that eating pumpkin seeds as a snack can help prevent the most
common type of kidney stone, called a calcium oxalate stone. Pumpkin (Cucurbita pepo)
seeds appear to reduce levels of substances that promote stone formation in the urine and
increase levels of substances that inhibit stone formation. The active constituents of pumpkin
seeds responsible for this action have not been identified. Approximately 5–10 grams per
day of pumpkin seeds may be needed for kidney stone prevention.
Parasites
Pumpkin seeds have purported effects against tapeworms. Given their safety, they are often
recommended as an addition to other, more reliable therapies. In Germany, 200–400 grams
(about 6–13 ounces) are ground and taken with milk and honey, followed by castor oil two
hours later. Tapeworms can cause severe illness and should be treated only with medical
supervision. Human studies conducted in China have shown pumpkin seeds to be helpful for
people with acute schistosomiasis, a severe parasitic disease transmitted from snails that
occurs primarily in Asia and Africa. The assistance of a physician is required to help
diagnose and treat any suspected intestinal parasite infections.
Health benefits and
concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and
seeds. Read about health benefits and concerns
for nuts and seeds for a full description.
