NEW YORK, Nov 9: Pumpkin seeds are a nutrient-packed snack that offers protein, healthy fats, and essential minerals, but experts warn they should be consumed in moderation to avoid digestive discomfort and excess calorie intake.

Nutritionists say pumpkin seeds, whether store-bought or leftover from Halloween jack-o-lanterns, can be enjoyed in various ways, from salad toppings and granola mix-ins to sweet or savory snacks. “Pumpkin seeds are tiny but mighty,” said Carolina Schneider, M.S., R.D., in-house nutritionist at Daily Harvest. “They are rich in protein, healthy fats, and essential minerals.” A single one-ounce serving provides 7 to 8 grams of plant-based protein.

The seeds also contain important micronutrients such as magnesium and zinc, which support energy levels, metabolism, immune function, insulin regulation, and even skin health, experts note. Dr. Daryl Gioffre emphasized that magnesium is often lacking in American diets and plays a role in energy, mood stabilization, and overall wellness.

While pumpkin seeds are nutritious, dietitians caution against overconsumption. Schneider noted that one ounce, roughly a quarter cup, contains 160 calories, primarily from fat, which could cause digestive discomfort, particularly for people with fat malabsorption issues. Kristen Lorenz, R.D., owner of KLL Nutrition, added that consuming seeds with shells significantly increases fiber intake—up to 5.2 grams per serving compared to 1.8 grams for shelled seeds—which may lead to bloating or constipation if eaten in excess.

Experts also highlight the sodium content in pre-roasted and salted seeds, which can be high and should be monitored, especially by individuals with high blood pressure or those on restricted-sodium diets.

“Pumpkin seeds are a powerhouse snack,” Schneider said, “but they’re best enjoyed in moderation. A handful provides valuable nutrition without overwhelming the digestive system.” Nutritionists recommend consuming about a quarter-cup serving at a time to gain health benefits without unwanted side effects.

Pumpkin seeds continue to be a versatile, nutrient-rich snack option that combines taste and health benefits, making them a popular choice for those seeking a natural source of protein and minerals.