Raw Pumpkin Seeds: Small Snack, Big Benefits
- Kimberly Lemler
- Oct 24
- 2 min read
Raw pumpkin seeds (pepitas) pack a lot into a small handful. One ounce (about ¼ cup) gives you around 150 calories, 7–9 grams of protein, healthy fats, and key minerals your body uses every day.
What they’re rich in
Magnesium: Helps with muscle function, sleep quality, and steady blood sugar.
Zinc: Supports immune health, skin repair, and hormone balance.
Iron: Carries oxygen in your blood and helps fight fatigue.
Protein + healthy fats: Keep you fuller, longer.
Antioxidants & phytosterols: Support heart health and healthy cholesterol levels.
Tryptophan: An amino acid your body can turn into serotonin and melatonin (sleep/wind-down support when paired with a small carb).
Health perks at a glance
Heart health: Magnesium, good fats, and phytosterols support healthy blood pressure and LDL.
Blood sugar support: Protein, fiber, and fats help slow the rise in blood sugar after meals.
Sleep and stress: Magnesium + tryptophan can be helpful for nighttime relaxation.
Men’s health: Pumpkin seed nutrients are often used to support prostate health.
Everyday immunity: Zinc is a daily helper during cold/flu season.
How much?
A simple target is ¼ cup (about 1 oz) a day a few days per week. That’s enough to get benefits without overdoing calories.
Easy ways to use them (raw)
Toss on salads, grain bowls, or scrambled eggs.
Stir into yogurt, cottage cheese, or oatmeal.
Blend into smoothies for extra creaminess and minerals.
Make a quick pepita pesto (swap pepitas for pine nuts).
Mix into no-bake bites with oats, nut butter, and a little honey.
Sprinkle on roasted veggies right before serving (they’ll warm but stay mostly raw).
Buy + store
Look for raw, unsalted pepitas with a fresh, nutty smell.
Store in a sealed jar in the fridge or freezer to protect the oils from going rancid.
If you’re watching sodium, skip salted blends.
A few notes
If you have seed or nut allergies, check with your clinician first.
They’re calorie-dense, so measure that ¼ cup if you’re tracking intake.
Bottom line: Raw pumpkin seeds are an easy, daily upgrade...portable, mineral-rich, and versatile. Keep a jar in the fridge and add a spoonful where you can.
~Kimberly
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