Dr. Becky Maes - Is It Bad For You? Approved by Dr. Becky Maes

Are Pumpkin Seeds Bad For You?

Also Known As: pepitas



Short answer

Pumpkin seeds are a good source of any different nutrients. They're high in sodium, however, and eating too much could overload your body with fiber.



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Long answer

Pumpkin seeds are calorie- and nutrient-rich. They've got a lot of zinc, which is a boon for the immune system and the prostate. They're also distinguished by their high magnesium content - a mineral your body uses in a whole range of ways. Pumpkin seeds have omega-3 fats, which can boost your heart health in the right combination with omega-6.

Pumpkin seeds have a lot of calories, too - a cup clocks in at a staggering 1,200 calories. Although you're unlikely to eat a full cup, smaller portions of pumpkin seeds may still have more calories than most people are looking for. You can mitigate this by roasting the seeds; a cup of roasted pumpkin seeds provides about a quarter of the calories of the unroasted stuff. That's the way to go for those who are watching their calorie intake.

If you're eating roasted pumpkin seeds, however, you'll likely want to watch your sodium intake. Pumpkin seeds have a fair amount of sodium already; when they're roasted, salt is often added, which pushes the sodium up higher. Too much sodium over time can put you at risk of developing hypertension, high blood pressure, heart disease and other problems.

Pumpkin seeds are also a great source of fiber - especially if you chew up and eat the shells. That's good to a point; you need fiber to move food through your digestive system, soak up toxins and slow the rate at which your body absorbs sugars. Eat too much fiber, however, and you may experience the opposite effect; you could get diarrhea or experience bad constipation.

Almost all the fiber in pumpkin seeds, however, is found in the shell. If you're eating the kernels, the fiber content drops quickly to less than two grams. If you're worrying about going too crazy with the fiber dose, stick to the kernels and you should be fine.

Possible short-term side effects

  • diarrhea
  • constipation

Possible long-term side effects

  • weight gain
  • effects from too much sodium

Ingredients to be aware of


  • promotes heart health
  • promotes prostate health
  • promotes liver health
  • promotes digestive health
  • supports immune system health
  • good source of plant-based omega-3s
  • anti-diabetic effects
  • anti-inflammatory effects

Our Wellness Pick (what is this?)

Organic Pumpkin Seeds

  • Premium quality
  • Shelled and raw
  • Unsalted
  • Rich in nutrients
  • Certified Organic
Learn More!

Thank you for your feedback!

View Sources | Written by Sean McNulty
Published on: 12-21-2016
Last updated: 12-01-2023

Thank you for your feedback!

View Sources
Written by Sean McNulty
Published on: 12-21-2016
Last updated: 12-01-2023

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