Pumpkin seeds, also called pepitas, are one of the best natural sources of magnesium per 100 g among common foods — roughly 400 mg, or about 100% of the daily value. They also supply zinc for immune function, iron, omega-6 linoleic acid and phytosterols linked to prostate health. That mineral density is why pumpkin seeds appear in research on heart health, immune support and prostate health.
Compounds & anti-nutrients in Pumpkin Seeds
Per 100 g, Pumpkin Seeds is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
Why pumpkin seeds are good for you
Magnesium is the standout nutrient in pumpkin seeds, and it is one of the most common shortfall minerals in modern diets. Even a modest 30 g serving provides a meaningful fraction of daily magnesium needs, which supports sleep, muscle function and blood pressure regulation. The zinc content is also high, which matters for testosterone production and immune cell development. The phytosterols may improve prostate symptoms, though the evidence is preliminary.
Pumpkin seeds nutrition at a glance
The label shows the numbers, but the practical message is that pumpkin seeds are a magnesium-dense snack that is far more useful than potato crisps for evening cravings. They are calorie-dense, so a small handful is enough.
How to buy and use pumpkin seeds
Choose raw or dry-roasted pumpkin seeds without added salt or sugar. Store in an airtight container away from light and heat. Eat them as a snack, sprinkle them on salads, or add them to oats and Greek yoghurt. Pumpkin seed butter is also available and works like peanut butter on whole-grain toast.
Common questions
Can pumpkin seeds help with sleep? The magnesium content may help some people relax, but the evidence for sleep improvement specifically from pumpkin seeds is limited.
Are pumpkin seeds good for prostate health? Some small trials show symptom improvement with pumpkin seed oil, but the evidence is weaker than for saw palmetto or prescription options. They are a nutritious food regardless.
Explore by health goal
Pumpkin Seeds is one of many foods that support these goals:
