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- Overview
- May support healthy weight loss
- How to add pumpkin seeds to your diet
- The bottom line
Pumpkin seeds, which can be enjoyed with or without their white shell, are a tasty and nutrient-rich food.
Research shows that they offer a number of health benefits, such as lowering blood sugar levels, improving heart health, and even reducing your risk of certain cancers (1, 2, 3).
Many people wonder whether pumpkin seeds can also help you lose weight.
This article examines whether pumpkin seeds are beneficial for weight loss, plus tips for incorporating them into your diet.
Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids.
One 6-month study in 345 adults on a low calorie diet examined the effects of dietary composition on weight loss. It found that fiber intake promoted dietary adherence and weight loss, independently of calories or any other nutrient (4).
Fiber helps increase feelings of fullness, preventing overeating between meals that may otherwise lead to weight gain or prevent weight loss (5).
The minimum fiber recommendations for adults to support overall health and weight maintenance are 19–38 grams per day (6).
A 1/2-cup (72-gram) serving of pumpkin seeds with their shells removed provides 5 grams of fiber, while a 1/2-cup (23-gram) serving with shells provides 1.5 grams (7).
Protein is also known to play a supportive role in weight loss, helping improve appetite, prevent overeating, and promote feelings of fullness (8, 9).
Pumpkin seeds can be enjoyed both with and without their shell. Pumpkin seeds without their shell are often called pepitas and can be identified by their smaller, green appearance.
Pumpkin seeds can be enjoyed in a number of ways, such as:
•raw or in a homemade trail mix
•sprinkled onto salads or waffles
•baked into muffins or on top of breads
•mixed into yogurt and oatmeal
Pumpkin seeds are a healthy food rich in nutrients that may support weight loss and maintenance goals, such as protein, fiber, and unsaturated fatty acids.
As with other nuts and seeds, pumpkin seeds contain a substantial amount of fat and number of calories in a small serving, making moderation important if you’re on a calorie-restricted diet.
To best complement a weight loss diet, choose raw, unsalted pumpkin seeds either with or without their shells. These seeds can be added to a number of dishes or eaten on their own as a healthy snack.
Shop for raw, unsalted pepitas or in-shell pumpkin seeds online.
- Kathi Valeii
- Reduces Inflammation. Studies have found that the following nutrients make pumpkin seeds a potent anti-inflammatory food: Zinc. Phosphorous. Magnesium. Potassium.
- Lowers Cancer Risk. Research found that pumpkin seeds' polyphenols and other compounds may protect against prostate cancer. In one study, five different pumpkin seed extracts were evaluated for their effect on prostate cancer cells.
- Improves Prostate Health. Not only might pumpkin seeds help prevent prostate cancer, but they also may benefit the prostate in other ways. A study found that people with benign prostatic hyperplasia (enlarged prostate) and lower urinary tract symptoms who ate pumpkin seeds lowered their International Prostate Symptom Score (IPSS).
- Supports Heart Health. Pumpkin seeds are high in fiber—especially when eaten with the shell, which is associated with reduced heart disease and obesity risk.
- Full of valuable nutrients. Pumpkin seeds are also known as “pepitas,” a Mexican Spanish term. Unlike the hard white seeds from a carving pumpkin, most pumpkin seeds bought at the supermarket don’t have a shell.
- High in antioxidants. Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids (2).
- Linked to a reduced risk of certain cancers. Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth (5).
- Improve prostate and bladder health. Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition in which the prostate gland enlarges, causing problems with urination.
Feb 25, 2022 · Pumpkin seed powder has a myriad of health benefits because of its high quality plant-powered protein, sleep-aiding iron, and disease-fighting antioxidants.
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Nov 22, 2022 · Pumpkin seeds are great when it comes to providing health benefits and are a great option for those after a nutritious snack. Find out why here! Seen these seeds on the supermarket shelves, but aren’t sure if they’re good for you or not?
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