Pumpkin is a low-calorie, nutrient-rich vegetable, and its seeds are one of the best plant sources of magnesium and zinc. Raw pumpkin flesh has just 26 calories per 100 g and is rich in beta-carotene, the orange pigment the body converts into vitamin A, with about 426 mcg of vitamin A per 100 g, according to USDA FoodData Central, well over half the 700 mcg a day the NHS says men need. Pumpkin seeds (pepitas) are calorie-dense but packed with protein, healthy fats, magnesium, zinc and iron: a 30 g handful of hulled seeds provides about 9 g of protein and 178 mg of magnesium. Most pumpkin desserts and seasonal drinks, though, add a lot of sugar.
Pumpkin flesh nutrition
Raw pumpkin per 100 g, from USDA FoodData Central:
| Nutrient | Amount |
|---|---|
| Calories | 26 kcal |
| Carbohydrate | 6.5 g |
| Fiber | 0.5 g |
| Sugars | 2.8 g |
| Protein | 1 g |
| Vitamin A | 426 mcg |
| Beta-carotene | 3,100 mcg |
| Vitamin C | 9 mg |
| Potassium | 340 mg |
Butternut squash and other winter squashes have a similar profile. Pumpkin is about 90% water, which is why it’s so low in calories.
Pumpkin seed nutrition
Per 30 g handful of dried, hulled pumpkin seeds (pepitas):
| Nutrient | Amount |
|---|---|
| Calories | 168 kcal |
| Protein | 9.1 g |
| Fat | 14.7 g |
| Saturated fat | 2.6 g |
| Fiber | 1.8 g |
| Magnesium | 178 mg |
| Zinc | 2.3 mg |
| Iron | 2.6 mg |
Whole roasted seeds with their shells have much more fiber, about 18 g per 100 g, but less protein and fat per gram.
Health benefits of pumpkin
Vitamin A for eyes, skin and immunity
Beta-carotene is converted into vitamin A, which is needed for vision in dim light, healthy skin and a working immune system. Getting vitamin A from beta-carotene in vegetables is safe, as the body only converts what it needs. Our guide to vitamin A explains the difference between plant and animal sources, and our article on carrots and eyesight covers the myths.
Potassium
Pumpkin is a good source of potassium, which helps balance the effects of salt on blood pressure.
Low in calories, high in volume
Pumpkin adds bulk, color and natural sweetness to soups, curries, stews and baking with very few calories.
Health benefits of pumpkin seeds
Magnesium
Magnesium supports muscles, nerves, blood sugar control and bone health. A handful of pumpkin seeds provides more than half of the 300 mg a day men need and 270 mg women need, according to NHS guidance. Many people eat less magnesium than recommended.
Zinc
Zinc supports the immune system, wound healing and the senses of taste and smell. Pumpkin seeds are one of the richest plant sources, useful for vegetarians and vegans.
Iron
Pumpkin seeds provide plant iron. Eating them with vitamin C, such as in a salad with peppers or with fruit, improves absorption. Our list of iron-rich foods has more.
Protein and healthy fats
Most of the fat is unsaturated, and the protein makes them a filling snack or topping. Our guide to nuts and seeds compares them with others.
Pumpkin seeds vs other seeds
Pumpkin seeds stand out for magnesium, zinc and protein. Sunflower seeds are richer in vitamin E and selenium, while chia and flaxseed provide more fiber and plant omega-3. Mixing different seeds over the week gives you a wider range of nutrients. Our guide to sunflower seeds compares them in more detail.
Things to watch
- Sugar in pumpkin treats: pumpkin pie, pumpkin bread and seasonal pumpkin lattes are usually high in sugar and fat. The pumpkin itself is the healthy part.
- Salted seeds: many roasted pumpkin seeds are heavily salted. Choose unsalted, or roast your own.
- Calories in seeds: a small handful is enough as a snack.
- Fiber in whole seeds: eating lots of whole, unshelled seeds can cause digestive discomfort for some people.
- Canned pumpkin pie filling contains added sugar and spices, unlike plain canned pumpkin purée.
How to roast pumpkin seeds
- Scoop the seeds from a pumpkin and remove most of the stringy flesh.
- Rinse and dry them thoroughly with a tea towel.
- Toss with a teaspoon of oil and a pinch of salt or spices such as paprika, cumin or cinnamon.
- Roast in a single layer at 160°C (325°F) for 15 to 25 minutes, stirring halfway, until golden and crisp.
- Cool before storing in an airtight jar for up to a week.
Easy ways to eat pumpkin
- Soup: roasted pumpkin blended with onion, garlic and stock. Our Thai pumpkin soup and butternut squash soup work with any winter squash.
- Roasted wedges with olive oil, chili and herbs.
- Risotto: our pumpkin risotto is a classic.
- Curries and stews with chickpeas and spinach.
- Stuffed: our stuffed pumpkin makes a centerpiece.
- Porridge or yogurt: stir in a spoonful of plain pumpkin purée with cinnamon.
- Seeds: sprinkle on salads, soups and breakfast bowls.
Choosing and storing pumpkin
Small pie or sugar pumpkins have sweeter, denser flesh than large carving pumpkins, which are watery and stringy. Whole pumpkins keep for one to three months in a cool, dry place. Once cut, wrap and refrigerate for up to five days, or roast and freeze the flesh.
Common questions
Is pumpkin keto?
In moderate portions. Pumpkin has about 6 g of net carbs per 100 g. Pumpkin seeds are very low in carbs.
Can dogs eat pumpkin?
Plain cooked pumpkin is often given to dogs, but ask your vet first, and never give pumpkin pie filling.
Are pumpkin seeds good for sleep?
They contain magnesium and tryptophan, but there’s no good evidence that eating them improves sleep. Our guide to foods for sleep covers what’s known.
Can I eat the shells of pumpkin seeds?
Yes. Roasted whole seeds with their shells are edible and very high in fiber, though they’re chewier. People with digestive problems may prefer shelled pepitas.
Is canned pumpkin as healthy as fresh?
Plain canned pumpkin purée is very nutritious and often more concentrated in beta-carotene. Avoid pumpkin pie filling, which contains added sugar.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
