Carving pumpkins is a great fall pastime. But think twice before you throw out those pumpkin seeds!
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“Pumpkin seeds, also known as pepitas, have many health benefits and make for a nutritious snack,” says registered dietitian Beth Czerwony, RD, LD. She explains why they’re good for you, how to integrate them into your diet and best ways to prepare them.
“Pumpkin seeds are a good source of plant protein and other nutrients, which can act as antioxidants to help protect against certain diseases,” shares Czerwony.
And how about this great news for vegetarians: Pumpkin seeds contain a very high-quality protein — comparable to soy protein. And those little seeds also contain essential amino acids that you need, without the meat!
Along with valuable nutrients, pumpkin seeds also offer these other possible health benefits.
Studies show that diets rich in pumpkin seeds may have antidiabetic and anticancer properties. If this proves to be the case, the lignans (plant compounds) found in pumpkin seeds would get the credit.
Preliminary studies show that pumpkin seed oil, combined with saw palmetto oil, may help relieve an overactive bladder and prostatic hyperplasia (a prostate condition that causes issues with urination).
These benefits would be due to the high magnesium, zinc and fatty acid content found in pumpkin seeds.
Pumpkin seeds contain tryptophan, an amino acid that helps you fall (and stay) asleep. Zinc and magnesium help here, too.
There’s plenty of evidence suggesting pumpkin seeds are good for you. But how healthy are they, exactly?
It depends on how much you eat. While they’re a great source of energy, pumpkin seeds are easy to overeat. Just as you remind your kids to not eat their Halloween candy all in one night, remind yourself to share or watch your portion size with pumpkin seeds!
The other factor that determines whether your pumpkin seeds are as nutritious as they are delicious: The way you prepare them. And specifically, whether or not you shell them.
To shell, or not to shell? That is the question.
And it turns out the answer is, “It’s complicated.”
Pumpkin seeds with shells are an excellent source of fiber, but the ones you buy from the store can come with a lot of sodium. Some have more than the daily recommended amount in just 1 ounce!
“I recommend opting for unsalted or lightly salted options,” says Czerwony.
If you prefer a naked pumpkin seed, don’t worry: Removing the shell doesn’t make pepitas unhealthy. In fact, they often have much less sodium — even when they’re lightly salted — than their shell-having brethren.
“Pumpkin seeds without their shells still contain a good amount of heart-healthy fats and protein,” she notes. “But you do lose most of the fiber. So, it’s a tradeoff.”
As is the case for most high-fiber foods, eating too many pumpkin seeds in a sitting can come back to haunt you.
“Pumpkin seeds with shells contain much more fiber than those without,” Czerwony explains. “So, if your stomach isn’t used to that much fiber, you may experience some issues. Start off with just a few.”
Leave your pumpkin seeds just as they are, fresh out of a pumpkin-carving session. Or opt for shell-free seeds you can buy at the grocery store. Either way, you’re in for a trick-free treat!
Pumpkin seeds can be eaten raw or roasted. In addition to bringing to life the flavors, aroma and texture, roasting increases the amounts of antioxidants available. It also makes them easier to digest!
Sure, your fresh pumpkin seeds may be surrounded by gobs of pumpkin pulp. And it’s easy to be intimidated by them. But they’re actually really versatile and easy to prepare! All you have to do is:
And if you need some savory and sweet snack ideas, we’ve got you covered. The following seven dietitian-approved pumpkin seed flavors are sure to be a hit at every fall fiesta. Just be mindful that calorie counts will be higher for the options that include sugar or honey.
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At this point, pumpkin spice is synonymous with autumn. Here’s a fun twist on a fall favorite:
Is it getting a bit chilly outside? You can turn the heat up as high as you like with this savory snack!
Ravioli, risotto, gnocchi: Italian cuisine makes superb use of everyone’s favorite fall gourd. Serve these savory pumpkin seeds atop a piping-hot bowl of pumpkin soup if you’re looking for a little extra crunch!
Wish your pepitas had more pep? Liven up a cozy fall day with a little Louisiana heat, courtesy of this Cajun-style recipe:
Chocolate and pumpkin seeds are a match made in heaven. This recipe’s great to enjoy with a piping hot beverage of your choosing:
Sweet and salty, these Asian-inspired pumpkin seeds are great on their own — or as an added crunch in a chopped salad:
In addition to tasting great, turmeric, cinnamon and ginger all have anti-inflammatory properties. That’s great news for achy joints, and a fantastic alternative to salty potato chips:
For many people, fall is practically synonymous with pumpkin spice lattes, pumpkin bread and pumpkin pie. Although these treats are fine in moderation, they shouldn’t be mainstays of your diet. The problem is hardly the pumpkin itself, but rather the oodles of sugar and fat that tend to accompany such seasonal favorites. “Pumpkin has an impressive nutrient profile,” says Amy Kimberlain, a spokesperson for the Academy of Nutrition and Dietetics. “One cup of cooked pumpkin has 49 calories, virtually no fat, 2 grams of protein and 3 grams of fiber,” and it’s loaded with beta-carotene, an antioxidant that gets converted in your body into vitamin A.
Here are eight facts about pumpkins that might surprise you, as well as tips for enjoying it in a healthier manner.
Steering clear of sick people, practicing good hand hygiene and staying up to date on your flu, COVID-19 and pneumonia vaccines are still crucial. But if you’re looking to give your immune system a little extra boost this fall and winter, eating an ample variety of produce — including pumpkin and pumpkin seeds — may help, Kimberlain says.
Pumpkin packs a wallop of vitamins and minerals, including several that may help get you through cold and flu season relatively unscathed. Vitamin A, for instance, may strengthen the immune system and help fight infections, Kimberlain says. Pumpkin also contains vitamin C, which increases the production of white blood cells, helps immune cells work more effectively and makes wounds heal faster, she adds. And pumpkin seeds offer myriad nutrients that support the immune system, including zinc.
In addition to beta-carotene, pumpkin provides lutein and zeaxanthin, powerful antioxidants that have been linked to better vision, says Lyssie Lakatos, a nutritionist, personal trainer and coauthor of The Nutrition Twins’ Veggie Cure. “Lutein has been shown to prevent macular degeneration, the leading cause of blindness in the U.S,” (for those 65 and older, according to the Centers for Disease Control and Prevention), she says. “Studies also show that high levels of both lutein and zeaxanthin protect the eyes from harmful UV light.”
Pumpkin is a good source of potassium, which helps moderate blood pressure by counteracting the impact of sodium, as well as fiber, which lowers blood cholesterol. It also contains arginine, an amino acid your body needs to make nitric oxide, “which is critical for blood vessel relaxation and blood pressure reduction,” Lakatos says. Pumpkin contains an array of antioxidants that may prevent LDL cholesterol (the “lousy” kind) from a process called oxidation. “When LDL cholesterol particles oxidize, this can restrict our blood vessels, ultimately increasing our risk for heart disease,” Kimberlain explains.
No, you can’t eat pumpkin in lieu of wearing sunscreen, but the beta-carotene in it provides some protection against UV rays that contribute to wrinkles, sunspots and skin cancer. The vitamin C and E in pumpkin serve as potent antioxidants that reduce damage caused by free radicals and promote the production of collagen, which helps to keep skin youthful and supple, Lakatos says.
Fresh is best, but canned is a pretty close second and is usually much more convenient. The key, Kimberlain says, is to make sure you buy the version with only one ingredient: pumpkin! She notes that grocery stores often keep 100 percent canned pumpkin right next to “canned pumpkin pie mix,” which might look similar at first glance but contains added sugars and other ingredients.
Pure canned pumpkin can be added to smoothies, oatmeal, baked goods, pancakes and much more. Need just a small amount? Pour the remainder into small, freezer-safe containers (or into a silicone ice cube tray covered with a gallon-size zip-close bag), freeze it and defrost as needed.
Most of these frothy drinks are totally pumpkin-less, though some versions contain a smidgen. In either case, the biggest problem is that these are really indulgent desserts in disguise: A 16-ounce cup may have as much as 400 calories, 50 grams of sugar and nearly half the maximum amount of saturated fat you should get in an entire day. That's equivalent to 12.5 teaspoons of sugar. (If you can’t pass it up, ordering yours with skim milk, less syrup and no whip will blunt the damage.)
Pumpkin pie spice doesn’t contain any pumpkin either, but this spice blend (typically cinnamon, nutmeg, ginger and allspice) offers plenty of health benefits — provided you use it to add flavor to otherwise healthy foods. Cinnamon might help balance blood sugar, ginger may relieve minor stomach upset, and nutmeg offers B vitamins and minerals, Kimberlain says. Try adding this seasoning to unsweetened applesauce, oatmeal or regular coffee or tea.
Many people think of pumpkin as a vegetable, but treat it as a fruit by saving it for sweet drinks and desserts. Neither is quite right. By scientific definition, a fruit develops from the flower of a plant, while other parts are categorized as vegetables, so pumpkin fits the bill. And pumpkin itself isn’t inherently sweet; it’s all about what you pair with it. “Pumpkin is very versatile,” says Kimberlain, who likes to use it in risottos and chilies or simply roast it and serve as a side dish.
Lakatos is a fan of pumpkin seed butter, an earthy green paste you can buy premade or make yourself (by pureeing pumpkin seeds with a small amount of sea salt). “I often recommend it to vegetarians, because it’s a good deal higher in protein than most nut butters,” she says. (It has about 9 grams per serving.)
When you’re craving something with a little sweetness but don’t want to go overboard, try Lakatos’ recipe for Pumpkin Pie Oat Breakfast Muffins. It incorporates canned pumpkin and pumpkin seeds and has a reasonable 8 grams of sugar per muffin. (A typical blueberry muffin, in contrast, can have as much as 35 grams.)
When you're making your jack-o-lantern, don't trash the seeds. They are surprisingly nutritious. They are a good source of magnesium, when an estimated 70 percent of Americans fall short of their magnesium needs, according to Lakatas. "Magnesium is very important when it comes to relaxing the muscles and calming the brain, assisting with a good night’s rest," she said, adding that magnesium can also help lower blood pressure, especially eaten in combination with a heart-healthy diet. Pumpkin seeds are also a good source of fiber, with one cup providing about 12 grams, as much as the average American gets in an entire day. She said women should aim for at least 25 grams of fiber a day and men should aim for at least 30 grams a day. Sprinkling 2 tablespoons on a salad and having a handful (about 1/4 cut) as a snack provides 6 grams of fiber. Delicious ways to use them? Lakatas' twin sister and fellow nutritionist Tammy Lakatas Shames has plenty of suggestions. Roast them and add them to oatmeal, cereal or yogurt. Include them in muffins, granola, bread and pancakes. "Add them to salads and soups for crunch and texture. Make a trail mix with pumpkin seeds, almonds, walnuts and dried organic raisins," she recommends. So pick them out of your jack-o-lantern, soak them and rinse them and roast them for a nutritious snack.
This article, originally published October 6, , has been updated to include new information.