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Remarkable pumpkin seeds benefits you need to know

pumpkin seeds benefits

Generally, it is viewed that pumpkin seeds nutrition facts are helpful to females as they are being used to address women’s health issues from ages. However, studies have indicated that pumpkin seeds benefits for men are equal to pumpkin seeds benefits for females. Read on to know more.

Pumpkin seeds have been used in Indian snacks, energy bars, laddus and other food items for a longer time. There are many tried and tested domestic medicinal applications of pumpkin seeds in India. Ayurveda also recommends pumpkin seeds in the diet.

The healthcare industry has realised the potential of pumpkin seeds’ rich antioxidants compounds and is now being used in the healthcare industry.

Pumpkin seeds benefits

Pumpkin seeds contain carbs, fats and proteins in good amounts. In addition to macronutrients, other common nutrients such as minerals and vitamins, carotenoids and other bioactive compounds essential for human health are also found in pumpkin seeds. Detailed pumpkin seeds nutrition facts are listed below for your review.

Phenolic acids in pumpkin, a bioactive compound found in fruits and vegetables, function as an antioxidant and pathogen-resistant [PMID: 20966876].

The protein in the pumpkin seeds comprises all the essential amino acids [PMID: 16770692]. It is a good source of plant protein and can be compared with soy protein [PMID: 33002826].

Like pumpkin pulp, pumpkin seeds proved to have high potassium content. The FDA data showed that they also have a high amount of magnesium. They also contained reasonable amounts of iron, zinc and a small amount of calcium [PMID: 31416184].

Pumpkin seeds and their extracts are effective in the following disorders

  1. Cancer
  2. Urinary Disorder
  3. Hypertension
  4. Diabetes
  5. Anthelmintic
  6. Anti-hypercholesterolemia
  7. Antitumor

Pumpkin seeds are Heart healthy

Pumpkin seeds contain a significant amount of polyunsaturated fatty acids (omega 3) and provide a good amount of zinc. These nutrients improve heart health by reducing bad cholesterol levels and oxidative stress. They can be just topped over your favorite porridge.

Further, pumpkin seeds also contain a significant amount of magnesium and potassium. These minerals are known to protect arteries and manage blood pressure and hypertension.

While pumpkin seeds benefit both men and women, they also address gender-specific health issues discussed below.

Specific Pumpkin seeds benefits for female

Mensuration cycle and Hormonal imbalance

Pumpkin seeds form an essential part of the seed cycle that many health advisors recommend for regularising your mensuration cycle.


Pumpkin seeds were also documented to be associated reduced risk of breast cancer [PMID: 23983330]


Regular consumption of pumpkin seeds during menopause is related to decreased oestrogen and increased progesterone levels. Any imbalance between oestrogen and progesterone is associated with a high risk of osteoporosis, weight gain, heart disease in women [PMID: 16835077]

Specific Pumpkin seeds benefits for men

Support healthy prostate glands

Enlargement of prostate glands is more prevalent in older men. Most older men are impacted by this disorder called benign prostatic hyperplasia (BPH). The severity of this disease is measured by a score called the International Prostate Symptom Score (IPSS).

A study conducted on patients with BPH who were given pumpkin seed oil twice a day was observed to have a significant decrease in IPSS scope and a substantial improvement in quality of life [PMID: 34666728]

Pumpkin seeds extract seems to be a very well tolerated, appropriate plant extract to support health benefits in collective suffering from BPH related symptoms without the need of medical treatment. [PMID: 31017505]

Drives libido

Pumpkin seeds are rich in zinc. 100 gm pumpkin seeds provide nearly 71% of males’ daily zinc requirement. Zinc is a potent antioxidant and is known to improve libido and sperm parameters in men [PMID: 34924730]

Erectile dysfunction

Scientists have observed modulatory effects on enzymes associated with erectile dysfunction when supplemented raw and roasted pumpkin seeds [PMID: 33502019].

Further, the study also observes that roasting of pumpkin seeds may enhance the antioxidant activity and activity of crucial enzymes related to erectile function than raw pumpkin seeds.

Human studies carried out also shows that pumpkin seeds extract and other phytonutrients have shown improved erectile functions in men with moderate or mild lower urinary tract symptoms (LUTSs) [PMID: 32215007]

Dried pumpkin seeds nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size – 100 gm dried pumpkin seeds

Calories in pumpkin seeds dried

a. Calories in pumpkin seeds dried are 559 kCal; as much as 27.95 % of male DRI of 2000 kCal. Therefore, it can attain 37.27 % of female DRI of 1500 kCal.

b. Protein forms 21.61 % of the calories

c. Carbs form 7.66 % of the calories in pumpkin seeds dried.

d. Fats form 78.89 % of the calories.

Macros in pumpkin seeds dried

a. Protein in pumpkin seeds dried – 30.2 gm, particularly 40.27 % of male DRI of 75 gm. Further, it can complete 53.69 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in pumpkin seeds dried – 10.7 gm, therefore, is 3.89 % of male DRI of 275 gm. Therefore, it can achieve 5.19 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in pumpkin seeds dried – 49 gm, notably 73.50 % of male DRI of 66.67 gm. As a result, a woman gets 98.00 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. Total Fibre in pumpkin seeds dried – 6 gm, thus is, 15.79 % of male DRI of 38 gm. Consequently, females get 24.00 % of female DRI of 25 gm.

e. Soluble Fibre – 0 gm, particularly 0.00 % of male DRI of 10 gm. Consequently, females will get as much as 0.00 % of female DRI of 9.86 gm.

f. Total Free Sugar – 1.4 gm, which is not only 2.33 % of male DRI of 60 gm but also 2.80 % of female DRI of 50 gm.

Vitamins in pumpkin seeds dried

a. Vitamin A – 1 mcg, as much as 0.11 % of male DRI of 900 mcg. Furthermore, women can get as much as 0.14 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.273 mg, particularly 22.75 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 24.82 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.153 mg, therefore, is 11.77 % of male DRI of 1.3 mg. Besides, women also get 13.91 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 4.99 mg, notably 31.19 % of male DRI of 16 mg and 35.64 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.143 mg, thus is, 11.00 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 0 mcg, therefore, is 0.00 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 58 mcg, as much as 14.50 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 1.9 mg, therefore, is 2.11 % of male DRI of 90 mg. Further, it is 2.53 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 0 mcg, notably 0.00 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 2.18 mg, thus is, 14.53 % of DRI of 15 mg for males and females.

l. Vitamin K – 7.3 mcg, as much as 6.08 % of male DRI of 120 mcg and 8.11 % of female DRI of 90 mcg.

Minerals in pumpkin seeds dried

a. Calcium – 46 mg, particularly 4.60 % of DRI of 1000 mg for males and females.

b. Phosphorus – 1230 mg, therefore, is 175.71 % of DRI of 700 mg for males and females.

c. Iron – 8.82 mg, notably 110.25 % of male DRI of 8 mg and 49.00 % of female DRI of 18 mg.

d. Magnesium – 592 mg, thus is, 148.00 % of male DRI of 400 mg and 190.97 % of female DRI of 310 mg.

e. Copper – 1340 mcg, as much as 148.89 % of DRI of 900 mcg for males and females.

f. Manganese – 4.54 mg, particularly 197.39 % of male DRI of 2.3 mg and 252.22 % of female DRI of 1.8 mg.

g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

h. Zinc – 7.81 mg, notably 71.00 % of male DRI of 11 mg. At the same time, women get 97.63 % of female DRI of 8 mg.

i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.

j. Selenium – 9.4 mcg, as much as 17.09 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0 mg,

l. Potassium – 809 mg, as much as 17.21 % of DRI of 4700 mg for males and females.

m. Sodium – 7 mg, particularly 0.47 % of DRI of 1500 mg for males and females.

o. Omega 3 – 21000 mg, therefore, is 3,500.00 % of DRI of 600 mg for males and females,

p. Omega 6 – 16200 mg, not only 2,700.00 % of DRI of 600 mg for males and females.

Roasted pumpkin seeds

Pumpkin seeds are an admirable source of protein, oil, and essential micronutrients. 

Raw pumpkin seeds generally are non-attractive in appearance, may not taste good and has poor digestibility. 

When tempered or roasted at a temperature between 120 to 160, they not only become crispy but also observe increase in antioxidant content, flavonoids content and phenolics content 

Studies have shown that tempering at 160°C improves digestibility of protein and availability of better nutritional quality [PMID: 33777995].

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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