Pumpkin Seeds Benefits: 10 Reasons to Eat Them Every Day
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Quick answer: Pumpkin seeds are one of the most nutrient-dense snacks you can eat. Per 100g they give about 30g of protein, over 550mg of magnesium, around 7.8mg of zinc and 8.8mg of iron. A daily handful of about 30g is a simple way to add protein and minerals to your diet.
10 benefits of pumpkin seeds
- High in plant protein: about 8-9g in a 30g handful, which makes them one of the best vegetarian protein snacks.
- Rich in magnesium: magnesium supports normal muscle and nerve function and energy metabolism.
- Good source of zinc: zinc supports normal immune function, skin and hair.
- Adds iron: a convenient way to increase your daily iron intake.
- Keeps you full: protein, fibre and healthy fats help curb mid-day hunger.
- Healthy fats: most of the fat is unsaturated.
- Contains antioxidants: including vitamin E and carotenoids.
- A smart swap for chips and namkeen: dry-roasted seeds give the same crunch without frying.
- Easy to carry: no refrigeration and no preparation needed.
- Very versatile: eat them raw, roasted or flavoured, or add them to poha, salads, raita and smoothies.
Pumpkin seeds nutrition per 100g
| Nutrient | Amount (approx.) |
|---|---|
| Protein | 30g |
| Magnesium | 550-590mg |
| Zinc | 7.8mg |
| Iron | 8.8mg |
| Fibre | 6g |
| Energy | 560 kcal |
Approximate values based on USDA FoodData Central.
How much should you eat per day?
About 30g a day (2-3 tablespoons) is a sensible amount for most adults. Pumpkin seeds are calorie-dense, so keep an eye on portions. If you have a medical condition, check with your doctor.
Raw, roasted or flavoured?
All three are healthy. What matters is avoiding fried seeds. Read our guide on roasted vs raw pumpkin seeds and the best time to eat them.
Try our raw pumpkin seeds or oil-free flavoured pumpkin seeds in Peri Peri, Lime N Chilli, Creamy Cheese and Himalayan Pink Salt.
