Pumpkin Seeds

By Holly Bieler
Updated on 26. Jul. 2020

Pumpkin seeds taste great, add delicious texture to a range of hot and cold dishes, and contain healthful nutrients as well.

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Pumpkin seeds...

  • ...are packed with nutrients.
    Pumpkin seeds are packed with protein, as well as minerals, trace elements, and phytosterols, bioactive substances which have been proven to prevent or alleviate prostate and bladder problems.
  • ...contain essential vitamins.
    Pumpkin seeds are rich in B-group vitamins and vitamin E content. 100 grams of pumpkin seeds cover about one third of your daily requirement of vitamin E, which helps protect the cells and is an effective anti-aging agent.
  • ...contain valuable fat.
    Like many other nuts and seeds, pumpkin seeds contain healthy mono- and polyunsaturated fatty acids.
  • ...are super versatile.
    Whether whole or chopped, a few pumpkin seeds spice up muesli, yogurt, breads, vegetable dishes, soups, salads and much more.
  • ...should be kept cool.
    Pumpkin seeds’ high content of high-quality fats make them sensitive to heat. Always keep pumpkin seeds well sealed and in a cool place to keep them from becoming rancid.
  • ...can contain harmful substances.
    Pumpkin seeds are susceptible to toxic aflatoxins and molds, and can contain pesticide residue. If you want to stay on the safe side, it's better to buy organic pumpkin seeds.

What You Should Know About Pumpkin Seeds

Pumpkin seeds have been consumed in the Middle East for thousands of years, where they have long been roasted and nibbled as a snack, as a garnish for meat dishes, and eevn to brew tea. 

In the U.S. pumpkin seeds aren't as popular, however in recent years have become an increasingly common snack and topping on salads, yogurt and other dishes.


Pumpkin seeds are available year round.


Pumpkin seeds have a midly nutty flavor and slightly buttery texture due to their high oil content.

Our Favorite Recipes with Pumpkin Seeds

Find all our recipes with pumpkin seeds here.

How Healthy Are Pumpkin Seeds?

Pumpkin seeds are rich in B vitamins, vitamin E and essential minerals and trace elements, as well as phytosterols, which can help alleviate baldder problems. 

While pumpkin seeds are rich in fat, the majority are healthy unsaturated fatty acids, which are super healthy for the heart, blood vessels and brain. Pumpkin seeds are also a great source of fiber-- 100 grams provide almost a third of your recommended daily intake. 

Pumpkin seeds are also an excellent source of protein.

Calories 565
Protein 25.5 g
Fat 45.6 g
Carbohydrates 14 g
Fiber 9 g

Shopping and Cooking Tips


You can get peeled pumpkin seeds in nearly every supermarket, as well as health food and organic food stores.


Just like other seeds, pumpkin seeds should be kept dry, cool and protected from light, as they can quickly become rancid due to their high fat content.


You can use pumpkin seeds simply as-is. If you'd like to boost their flavor, simply roast them for a few minutes in a coated pan. 

What to Make With Pumpkin Seeds

Pumpkin seeds can be nibbled as a snack, sprinkled into muesli or stirred into yogurt. Pumpkin seeds are also extremely versatile in cooking: they give salads, soups, casseroles, gratins and sauces a bite and a delicious nutty taste. And of course pumpkin seeds are great in breads and rolls, as well as baked desserts such as cakes, muffins, biscuits or granola.  and roll doughs as well as in sweet pastries such as cakes, muffins and biscuits or in granola.

Pumpkin seeds are also a delicious subsitute for pine nuts in many recipes, especially pesto. 

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