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These supercharged snacks aren't just for Halloween. Our nutritionist shares the scoop, plus her favourite pumpkin seed recipes
Summary
1Are pumpkin seeds good for you?
Pumpkin seeds really pack a punch. They might be small but they contain key nutrients...
2Pumpkin seeds for... immune support?
“They’re a rich source of zinc and selenium, both strongly linked to healthy immune function...”
3Try Leila’s savoury pumpkin seed spread
Big on nut butter? Then this homemade pumpkin seed spread is for you...
Ever contemplated the insides of your Halloween pumpkin? Maybe you'll do something with the seeds, you think... next year.
Don’t wait! Pumpkin seeds (also called pepitas) are full of nutrition and come with some pretty unexpected benefits. And, sweet or savoury, they’re super versatile.
We spoke to one of our in-house nutritionists, Leila Weller-Kis, to carve out the facts about pumpkin seeds, plus her own delicious seed butter recipe...
The nutrients in pumpkin seeds
Pumpkin seeds really pack a punch. They might be small but they contain key nutrients:
Magnesium
Magnesium’s famous for its many functions. It contributes to normal muscle function, protein synthesis, bone health and helps reduce tiredness and fatigue, to name just a few.5-8
You’ll find 72% of your daily magnesium NRV in 100g of pumpkin seeds.4 Again, that’s more than you’d eat in one go, but gram-for-gram they’re higher than other magnesium-rich foods like avocado, banana and kale.9,10,11 But that’s not to say these aren’t as good for you, as they’ll have other nutrients.
Protein
‘High protein’ might conjure images of grilled chicken and flavoured shakes – and that’s true. But humble pumpkin seeds add to your protein goals too.
“A typical serving (roughly two tablespoons) contains about 7g of protein,” says Leila.12
A handful of seeds is a great way to help contribute to your protein throughout the day. Add to smoothie bowls, omelettes, bakes and soups and they’ll provide a little extra crunch.
Your protein needs differ by weight: it's recommended you have about 0.75g of protein per kg body weight each day.13 You can use our handy calculator to find out exactly how much you should have.
For a 70kg adult, that would be about 52.5g protein... and those pumpkin seeds would offer an impressive 13% of your total daily amount.
Unsaturated fats
Seeds are loaded with ‘healthy’ fats – how else do you think birds get their energy?!
Also called unsaturated fats, these types are known to support heart health and help reduce ‘bad’ cholesterol.14
However, it’s also worth noting that they contain saturated fats (which should be eaten in moderation), so make sure to keep things balanced.4
Pumpkin seeds contain 49g total fats per 100g, meaning they’re made up of almost half fat – both saturated and unsaturated.12 So, a little goes a long way sprinkled in granola or as an alternative to nuts if you don’t eat them. Talk about a simple swap...
What are the benefits of pumpkin seeds?
Not only are pumpkin seeds full of nutrition, but they could play a role in certain areas of our health.
Pumpkin seeds for... immune support
“Pumpkin seeds are a source of zinc and selenium, both linked to healthy immune function,” says Leila.3,15,16 So, get crunching...
Pumpkin seeds for... digestion
“Pumpkin seeds (especially whole with the outer husk) are a natural source of insoluble fibre,” explains Leila.
Insoluble fibre isn’t very easy for the gut to digest, but it adds bulk to our poo and helps support regular bowel movements.17
They’re also a good source of prebiotics, which feed your good gut bacteria and help them do their job.18
How to use leftover pumpkin seeds
You’ve carved your Halloween pumpkin – now what to do with the insides? Don’t throw them – get roasting and pick a new way to enjoy the seeds.
Note that they’re not ready to eat like the seeds you find in shops. Those have had their outer shell removed, then been roasted to give them their delicious taste and crunchy texture. But you can roast them at home in just ten minutes and keep the husks on for a bit of extra fibre.
Heat your oven to 200°C while you rinse the seeds thoroughly, discarding any pumpkin flesh. Dry the seeds with a clean tea towel.
Spread the dry seeds over a baking tray, splash over some olive oil and toss with your hands until coated. Add any seasoning you’d like, such as salt, paprika or garlic powder (unless you’re using them for sweet recipes). Roast for ten minutes.
Then try one of the ideas below...
Whether you can’t resist the occasional sweet treat, you love making your own bread or you’re keen to create some healthy crackers for your next dinner party, so many baked goods can be enhanced with a handful of pumpkin seeds.
Not only do they offer extra goodness and a bit of crunch, but they’re great for decorating too.
Give some crunch to your summer salads by throwing a sprinkle of pumpkin seeds on them.
They’ve got a naturally nutty taste which can really enhance the flavour of dressings – plus pumpkin seeds can even be used in homemade pesto in place of pine nuts.
They work equally well sprinkled onto soups and roasted veg, too.
Try Leila’s savoury pumpkin seed spread
Big on nut butter? Leila’s homemade pumpkin seed spread is for you. Make a batch, then reach for it in a pinch: “Use it as a dip, spread it on rice cakes or toast, or stir it into warm pasta for a quick, flavourful meal,” she suggests.
“Plus, it's a simple way to boost your intake of healthy fats, protein and essential minerals like zinc and magnesium.”
- 1 cup raw or lightly roasted pumpkin seeds (unsalted)
- 1 small garlic clove
- Juice of a lemon
- 2 tbsp olive oil
- 2 tbsp water (adjust for texture)
- ½ tsp sea salt
- Handful of fresh herbs (parsley, basil or coriander)
- Optional: 1 tbsp nutritional yeast for a cheesy taste
- Blend seeds in a food processor until crumbly.
- Add garlic, herbs, lemon, oil and salt.
- Blend until smooth, adding water gradually.
- Store in a sealed jar in the fridge for up to a week.
The final say
Feeling pumped to give these crunchy champs a try?
Grab a bag for yourself or check out a few more recipes for inspo: we’ve got high-protein golden hummus and our five-ingredient chocolate crunch bites.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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4. Nutritics, *Research Edition, v5.09, Dublin, Nutritics, 2019.
5. European Commission. Characteristics [Internet]. European Commission [cited 2025 Jul 17]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6405
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9. US Department of Agriculture (USDA). Avocado, Hass, peeled, raw [Internet]. USDA [cited 2025 Jul 17]. Available from: https://fdc.nal.usda.gov/food-details/2710824/nutrients
10. US Department of Agriculture (USDA). Bananas, ripe and slightly ripe, raw [Internet]. USDA [cited 2025 Jul 17]. Available from: https://fdc.nal.usda.gov/food-details/1105314/nutrients
11. US Department of Agriculture (USDA). Kale, raw [Internet]. USDA [cited 2025 Jul 17]. Available from: https://fdc.nal.usda.gov/food-details/323505/nutrients
12. Abbas Syed Q, Akram M, Shukat R. Figure – Nutritional and Therapeutic Importance of the Pumpkin Seeds. Biomedical Journal of Scientific & Technical Research [Internet]. 2019 Sep [cited 2025 Jul 18]; 21(2): 3586. Available from: https://www.researchgate.net/figure/Nutritional-Values-of-Pumpkin-seeds-per-100g_tbl1_336797715
13. British Nutrition Foundation (BNF). Protein [Internet]. BNF [reviewed 2023 Oct; cited 2025 Jul 18]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
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