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Pumpkin seeds benefits come mainly from their nutrient density: one ounce of shelled pumpkin seeds (pepitas) supplies roughly 37% to 40% of the Daily Value for magnesium, 20% for zinc, about 8 grams of protein and a good share of phosphorus, copper and manganese, according to USDA data. That makes them one of the richest everyday food sources of magnesium. Research on specific health effects is much thinner and mostly involves seed extracts, not the snack. Below is a USDA nutrition chart, the difference between pepitas and whole roasted seeds, what one large trial found, and the practical downsides: calories, salt and phytates.
Peptide Labs does not sell foods, and this article is general nutrition information, not medical advice. One product we carry that lists pumpkin seed extract is mentioned below with label facts only.
Key Takeaways
- An ounce of roasted pepitas has about 37% of the Daily Value for magnesium; NIH lists pumpkin seeds first in its magnesium food table.
- The same ounce supplies about 20% of the Daily Value for zinc and roughly 8 to 9 grams of protein.
- Whole seeds in the shell have about three times the fiber of shelled kernels but less magnesium.
- Salted whole roasted seeds can carry about 31% of the Daily Value for sodium per ounce.
- The largest trial of pumpkin seed in men with urinary symptoms was promising but not confirmatory.
Pumpkin seed nutrition: USDA chart
Values come from the USDA FoodData Central SR Legacy database, converted from the per-100-gram figure to a 1-ounce (28 g) serving, which is about a small handful. Percent Daily Value (%DV) uses FDA Daily Values for adults. FDC IDs: dried kernels 170556, roasted kernels without salt 170557, whole roasted seeds without salt 170188.
| Per 1 oz (28 g) | Kernels (pepitas), dried | Kernels, roasted | Whole seeds in shell, roasted |
|---|---|---|---|
| Calories | 158 | 163 | 126 |
| Protein | 8.6 g (17% DV) | 8.5 g (17% DV) | 5.3 g (11% DV) |
| Fat | 13.9 g | 13.9 g | 5.5 g |
| Fiber | 1.7 g (6% DV) | 1.8 g (7% DV) | 5.2 g (19% DV) |
| Magnesium | 168 milligrams (40% DV) | 156 milligrams (37% DV) | 74 milligrams (18% DV) |
| Zinc | 2.2 milligrams (20% DV) | 2.2 milligrams (20% DV) | 2.9 milligrams (27% DV) |
| Iron | 2.5 milligrams (14% DV) | 2.3 milligrams (13% DV) | 0.9 milligrams (5% DV) |
| Phosphorus | 28% DV | 27% DV | 2% DV |
| Copper | 42% DV | 40% DV | 22% DV |
| Manganese | 56% DV | 55% DV | 6% DV |
| Sodium, unsalted | 2 milligrams | 5 milligrams | 5 milligrams |
| Sodium, salted version | Not listed | 73 milligrams (3% DV) | 720 milligrams (31% DV) |
The NIH Office of Dietary Supplements (ODS) cross-checks these numbers: its magnesium food table opens with roasted pumpkin seeds at 156 milligrams per ounce, 37% of the Daily Value, ahead of chia seeds and almonds, and its zinc table lists the same serving at 2.2 milligrams, 20% DV. ODS adds that too much magnesium from food does not pose a risk for healthy people, because the kidneys remove the excess. For more foods to compare, see our charts of foods high in magnesium and foods high in zinc. The reassurance about food does not extend to magnesium pills; our guide to magnesium glycinate vs citrate covers supplement forms, and our zinc guide covers zinc.
Pepitas vs whole pumpkin seeds
Pepitas are the green, shell-free kernels. Some come from hull-less pumpkin varieties, others are hulled. Whole seeds are what you scoop out of a carving pumpkin and roast in the white shell. The USDA chart shows the trade-off clearly. The shell adds a lot of fiber, about 5 grams per ounce against under 2 grams for kernels, but because part of the ounce is shell, the whole seeds deliver less than half the magnesium, a third of the iron and far less phosphorus and manganese. Zinc is the exception: the USDA entry for whole roasted seeds is slightly higher.
Salt is the other big difference. Unsalted seeds of either kind contain almost no sodium. Salted roasted pepitas add a modest 73 milligrams per ounce, but USDA lists salted whole roasted seeds at about 720 milligrams per ounce, close to a third of the Daily Value, because the salt clings to the shell. The Dietary Guidelines for Americans specifically recommend unsalted nuts and seeds, so check the Nutrition Facts panel on any bag of roasted pumpkin seeds.
Pumpkin seeds benefits: what the research shows
Most of the interest in pumpkin seeds comes from three places: their mineral content, their fat profile and research on extracts. Here is what each line of evidence supports.
Minerals and protein
This is the solid part. Magnesium, zinc, phosphorus, copper and manganese are essential nutrients, and pepitas supply a meaningful share of several of them in a small serving. The Dietary Guidelines count seeds, including pumpkin seeds, in the protein foods group along with nuts and soy products. With about 8 grams of protein per ounce, pepitas are among the higher-protein seeds; our list of high protein foods puts that in context. People eating much less on GLP-1 medicines sometimes look for small, nutrient-dense foods like this; our GLP-1 diet guide covers the 2025 nutrition advisory.
Fats
About half the weight of a pepita is fat. USDA breaks an ounce of dried kernels into roughly 2.5 grams of saturated, 4.6 grams of monounsaturated and 6 grams of polyunsaturated fat, almost all of it the omega-6 linoleic acid. Pumpkin seeds contain very little plant omega-3 (ALA), so if that is what you are after, chia seeds and flaxseed are the seeds to look at, and our omega-3 guide explains the difference between ALA and the EPA and DHA in fish.
The GRANU trial on pumpkin seed and urinary symptoms
The largest study of pumpkin seed itself is the German GRANU trial, published in Urologia Internationalis in 2015. It randomly assigned 1,431 men aged 50 to 80 with lower urinary tract symptoms linked to an enlarged prostate to pumpkin seed, capsules of pumpkin seed extract or placebo for 12 months. The extract capsules did no better than placebo. In the pumpkin seed group, 58.5% met the response criterion against 47.3% on placebo, a difference the authors called descriptively significant. The trial was only partially blinded, and the authors wrote that the finding needs a confirmatory study or systematic review before it can justify a recommendation. Urinary symptoms in older men have several possible causes, so they belong with a clinician first. Our saw palmetto guide covers a related herbal research area.
Extracts and supplements are not the same as the food
Pumpkin seed shows up in supplements as an extract or as pumpkin seed oil, usually inside a blend. Results for a food do not transfer automatically to an extract, as GRANU itself showed. For example, the MIDDKUOO 18-in-1 Wormwood Black Walnut Clove Herbal Cleanse lists pumpkin seed extract as one of six named herbal extracts on its Supplement Facts panel, alongside black walnut hull, sweet wormwood, clove, garlic and oregano, plus a 12-ingredient proprietary blend. Its label advises asking a healthcare professional before use if you are pregnant, nursing, taking medication or have a medical condition. Our parasite cleanse guide reviews what the evidence does and does not show for blends like this, and our third-party testing guide explains quality seals.
Are pumpkin seeds good for you? The practical downsides
For most people, yes, as part of a varied diet, but a few practical points are worth knowing.
- Calories add up: at about 160 calories per ounce, a large bowl of pepitas is a substantial snack. Pre-portioning a small handful is an easy habit.
- Salt: salted whole roasted seeds can reach about 31% of the Daily Value for sodium per ounce. Choose unsalted or lightly salted versions if you watch sodium.
- Phytates: ODS notes that phytates in seeds, beans and grains bind zinc and reduce how much is absorbed. It suggests soaking seeds in water for several hours before cooking as one way to lessen the effect.
- Fiber and the shell: whole seeds are much higher in fiber, so add them gradually if you are not used to it, and chew them well.
- Allergies: pumpkin seeds are not among the nine major food allergens the FDA requires labels to declare, so people with a seed allergy need to read the full ingredient list.
Easy ways to eat pepitas
Sprinkle them on salads, oatmeal, yogurt or soup; blend them into pesto in place of pine nuts; or roast the seeds from a carving pumpkin with a little oil and spice. If you also like other seeds, our guide to sunflower seeds compares a seed that is much richer in vitamin E but lower in magnesium and protein.
Frequently Asked Questions
What are the main pumpkin seeds benefits?
Nutrition. An ounce supplies about 37% to 40% of the Daily Value for magnesium, 20% for zinc and about 8 grams of protein in USDA data, plus phosphorus, copper and manganese.
Are pepitas the same as pumpkin seeds?
Pepitas are the shell-free green kernels. Whole pumpkin seeds still have the white shell, which adds fiber but lowers the magnesium per ounce.
Are pumpkin seeds good for you every day?
A small handful can fit into a varied diet. Watch calories and salt, and read the label of roasted versions.
Can you eat the shells?
Yes, roasted whole seeds are commonly eaten shell and all. They are high in fiber, so chew them well and add them gradually.
What does research say about pumpkin seeds and the prostate?
One large trial found a possible effect on urinary symptoms that the authors said still needs confirmation. Urinary symptoms should be checked by a clinician.
Are roasted pumpkin seeds as nutritious as raw?
USDA values for roasted and dried kernels are close for magnesium, zinc and protein. Salted versions add sodium.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Magnesium: USDA Table of Seeds, Nuts, Beans and Greens, Foods High in Zinc: USDA List for Meat Eaters, Vegetarians and Vegans, Sunflower Seeds Benefits: USDA Nutrition, Vitamin E, Salt and Shell Safety.