Pumpkin seeds may be small, but they offer a convenient way to add plant protein, minerals and fibre to everyday meals. Whether sprinkled over a salad or enjoyed as a snack, they can be a useful addition to a balanced diet.

According to Health Canada’s published food composition table, a ¼-cup serving—about 35 grams—of dried pumpkin or squash seed kernels contains approximately 9 grams of protein, 1.4 grams of fibre, 187 milligrams of magnesium and 5.2 milligrams of iron. The same serving provides about 189 calories. Nutrient amounts can vary depending on the product and preparation.

The seeds also contain unsaturated fats. Their protein and fibre can help make a snack or meal more satisfying, while magnesium and iron contribute to normal body functions.

Easy ways to enjoy them

Pumpkin seeds can be added to oatmeal, yogurt, soup, salads or homemade trail mix. They can also be eaten on their own. Unsalted or lightly salted varieties are useful choices for people watching their sodium intake.

Diabetes Canada includes pumpkin seeds among foods that can contribute fibre to meals and snacks. Its guidance recommends increasing fibre gradually and drinking enough water.

What about medical claims?

Researchers have studied pumpkin seed products for urinary symptoms associated with an enlarged prostate. One trial reported a difference for pumpkin seeds compared with a placebo, while its pumpkin-seed extract did not outperform the placebo on the main measured outcome. These findings do not establish pumpkin seeds as a treatment for prostate conditions. Anyone experiencing persistent urinary symptoms should speak with a health professional.

Pumpkin seeds are best viewed as a nutritious food, not a cure. A modest portion can bring flavour and valuable nutrients to a varied diet.

Sources

Health Canada: Nutrient Value of Some Common Foods
Diabetes Canada: Get the Facts on Fibre
GRANU clinical study, indexed by PubMed