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Pumpkin seeds may be small, but they’re packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Because of this, pumpkin seeds have been associated with several health benefits.
These include improved heart health, prostate health and protection against certain cancers.
What’s more, these seeds can be easily incorporated into your diet.
Here are the top 11 health benefits of pumpkin seeds that are supported by science.
Amount Per 1 oz (85 seeds) (28.4 g)1 cup (64 g)100 grams100 grams
Calories 446%
Daily Value*
Total Fat 19 g
29%Saturated fat 3.7 g
18%Polyunsaturated fat 9 g
Monounsaturated fat 6 g
Cholesterol 0 mg0%
Sodium 18 mg0%
Potassium 919 mg26%
Total Carbohydrate 54 g
18%Dietary fiber 18 g72%
Protein 19 g
38%Vitamin A
1%Vitamin C
0%Calcium
5%Iron18%Vitamin D0%
Vitamin B-60%
Cobalamin0%
Magnesium65%
