Malissia Malek

Written by Malissia Malek

Modified & Updated: 06 Mar 2024

Sherman Smith

Reviewed by Sherman Smith


When it comes to healthy snacking, roasted unsalted pumpkin seeds are a fantastic option. These small, crunchy morsels are packed with nutrition and offer a delicious and satisfying taste. Whether you’re a fitness enthusiast looking for a post-workout snack or simply want to add some extra goodness to your meals, pumpkin seeds are a versatile and nutrient-dense choice.

In this article, we will delve into the 19 nutrition facts of roasted unsalted pumpkin seeds. From their impressive nutrient profile to their potential health benefits, we’ll uncover why these little seeds deserve a spot in your pantry. So, grab a handful of pumpkin seeds and get ready to discover just how nutritious and delicious they truly are!

Key Takeaways:

  • Pumpkin seeds are a powerhouse of essential nutrients, protein, and fiber, supporting overall health and digestion. They’re also heart-healthy and can even boost your mood naturally!
  • Including roasted unsalted pumpkin seeds in your diet can help with weight management, promote healthy skin, and support bone and prostate health. Plus, they’re a delicious and versatile snack option!
Table of Contents

Rich in Essential Nutrients

Roasted unsalted pumpkin seeds are packed with essential nutrients such as magnesium, iron, zinc, and B vitamins. These nutrients play a crucial role in maintaining overall health and well-being.

Excellent Source of Protein

Pumpkin seeds are a great source of plant-based protein, making them an ideal addition to vegetarian and vegan diets. Just a handful of these seeds can provide a significant amount of protein to support muscle growth and repair.

High in Fiber

Dietary fiber is important for maintaining a healthy digestive system and promoting regular bowel movements. Pumpkin seeds are a good source of fiber, helping to keep the digestive system running smoothly.

Heart-Healthy Fats

Pumpkin seeds contain a healthy dose of monounsaturated and polyunsaturated fats, which are known to promote heart health. These fats can help lower cholesterol levels and reduce the risk of heart disease.

Boosts Immune System

With a generous amount of antioxidants, including vitamin E and selenium, pumpkin seeds can help strengthen the immune system and protect the body against harmful free radicals.

Supports Bone Health

Pumpkin seeds are a good source of magnesium, zinc, and phosphorus, which are essential for maintaining strong and healthy bones. Regular consumption of these seeds may help prevent osteoporosis and improve bone density.

Regulates Blood Sugar Levels

Thanks to their rich fiber content, pumpkin seeds can help regulate blood sugar levels and improve insulin sensitivity. This makes them a valuable addition to a diabetic or low-carbohydrate diet.

Promotes Healthy Skin

The antioxidants and essential fatty acids found in pumpkin seeds contribute to healthy skin by protecting against oxidative damage and promoting natural collagen production. They can help improve skin elasticity and prevent signs of aging.

Supports Prostate Health

Studies have shown that pumpkin seed extract may help improve prostate health by reducing symptoms of an enlarged prostate and supporting urinary function.

Aids in Weight Management

Pumpkin seeds are a nutrient-dense and satiating snack, making them a useful addition to weight management plans. They provide a sense of fullness and can help curb cravings.

Natural Mood Booster

Pumpkin seeds contain tryptophan, an amino acid that plays a role in serotonin production. Serotonin is a neurotransmitter known for its mood-regulating effects, making pumpkin seeds a natural mood booster.

Supports Eye Health

The antioxidants lutein and zeaxanthin found in pumpkin seeds are beneficial for maintaining good eye health. Regular consumption of these seeds may help protect against age-related macular degeneration and improve overall vision.

Enhances Sleep Quality

Pumpkin seeds are a rich source of magnesium, which helps promote good sleep quality. Adequate magnesium levels can help relax the body and mind, leading to a more restful night’s sleep.

Natural Anti-inflammatory Properties

Studies have suggested that the compounds found in pumpkin seeds may possess anti-inflammatory properties, helping to reduce inflammation in the body and alleviate symptoms of inflammatory conditions.

Supports Hair Health

The nutrients found in pumpkin seeds, such as zinc and vitamin E, are beneficial for maintaining healthy hair. They can promote hair growth, strengthen hair follicles, and improve overall hair texture.

Boosts Energy Levels

Pumpkin seeds are a rich source of nutrients and healthy fats, providing a natural energy boost. Including them in your diet can help sustain energy levels throughout the day.

Aids in Digestive Health

The fiber content in pumpkin seeds supports a healthy digestive system by promoting regular bowel movements and preventing constipation. They can also help maintain a balanced gut microbiome.

Promotes Healthy Brain Function

The antioxidants and essential fatty acids in pumpkin seeds contribute to good brain health. They may help improve memory, cognitive function, and overall brain performance.

Versatile and Delicious

Aside from their nutritional benefits, roasted unsalted pumpkin seeds are also incredibly versatile and delicious. You can enjoy them as a snack on their own, add them to salads, soups, or use them as a topping for various dishes.

In conclusion, the 19 Roasted Unsalted Pumpkin Seeds Nutrition Facts highlight the incredible health benefits of these seeds. Incorporating them into your diet can contribute to overall well-being and support various aspects of your health, from heart health to skin health and beyond. So, why not grab a handful of these nutritious seeds and start reaping the benefits for yourself?


In conclusion, roasted unsalted pumpkin seeds are a delicious and nutritious snack option. Packed with essential nutrients like protein, fiber, healthy fats, and important minerals, they can provide numerous health benefits when consumed in moderation. Pumpkin seeds are also a great source of antioxidants, which can help protect against oxidative stress and reduce the risk of chronic diseases.When purchasing roasted unsalted pumpkin seeds, be sure to check the nutritional information to ensure you’re making a healthy choice. Opting for unsalted varieties ensures you’re not consuming excessive amounts of sodium, making them a heart-healthy snack option.So, the next time you’re looking for a tasty and nutritious snack, consider reaching for a handful of roasted unsalted pumpkin seeds. Your taste buds and your body will thank you!


1. Are roasted unsalted pumpkin seeds a good source of protein?

Yes, roasted unsalted pumpkin seeds are an excellent source of protein. A one-ounce serving contains approximately 7 grams of protein, making them a great option for vegetarians and vegans looking to increase their protein intake.

2. Are roasted unsalted pumpkin seeds high in calories?

Roasted unsalted pumpkin seeds are relatively high in calories compared to other snack options. However, they are also nutrient-dense and provide a good balance of macronutrients. It’s important to consume them in moderation as part of a balanced diet.

3. Can roasted unsalted pumpkin seeds help with weight loss?

Roasted unsalted pumpkin seeds can be beneficial for weight loss due to their high fiber and protein content. These nutrients help increase satiety and reduce cravings, ultimately supporting weight management when incorporated into a healthy lifestyle.

4. Are roasted unsalted pumpkin seeds suitable for people with nut allergies?

Yes, roasted unsalted pumpkin seeds are a great alternative for individuals with nut allergies. They are classified as seeds, not nuts, and are generally well-tolerated by those with nut allergies. However, it’s always best to consult with a healthcare professional if you have any specific dietary concerns.

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