Raw Pumpkin Seeds - The Superfood I Eat Everyday!

For a couple years now raw, organic, unsalted, pumpkin seeds have been a daily part of my life. They are versatile, delicious, vegan friendly, low fat, low calorie, and most importantly a true superfood. The word "superfood" is being thrown around a lot lately, in the case of pumpkin seeds they are a PERFECT superfood! Recent studies are showing that pumpkin seeds are a vital food for that man in your life due to the protective power they have on the prostate gland. I make it a habit to have at least a handful each day as if it is a medicine. There are many health benefits of pumpkin seeds, enough to deserve their own blog post.

Pumpkin seeds are naturally rich in protein, zinc, essential fatty acids, magnesium, iron, and fiber. To boot they contain most of the B vitamins, along with C, D, E, and K! Pumpkin seeds are rich in the amino acids alanin, glycine and glutamic acid.

1/4 Cup Raw Pumpkin Seeds
182 Calories
10 Grams Protein
15 Grams of Fat (essential fats)
13.000 mg Iron
1.000 mg Calcium

- Native American were among the first to notice the health benefits of pumpkin seeds. They referred to them as cucurbita and used them to treat kidney problems and to eliminate parasites from the intestines.
- The high zinc level in pumpkin seeds is good for the prostate. The high zinc level is also good for the bones and protecting against osteoporosis.
- The essential fatty acids in pumpkin seeds can kill parasites and provide many other benefits. Parasites and worms are paralyzed with pumpkin seeds.
- The high protein load can provide an excellent source of protein for vegans and vegetarians.
- The fiber content helps the digestive system
- Pumpkin seeds contain L-tryptophan, which helps keep depression at bay.
- Pumpkin seeds can help lower LDL “bad” cholesterol. The seeds have phytosterols, a compound that not only helps lower cholesterol but helps protect against certain cancers.
- Pumpkin seeds help with urinary health.

- The way to get the most out of pumpkin seeds is to eat them raw and organic
- Sprinkle them on top of a salad or cereal for extra crunch and protein
- Roasted Pumpkin seeds can actually raise cholesterol with the very high bad fat content ...just eat them raw
- You can find them in your bulk aisle at most grocery stores.
- Some mainstream grocery stores have them in their bulk aisle raw BUT made in China and not organic. I stay away from those.
- Pumpkin seeds can be enjoyed year round.
- Pumpkin seed oil is available in capsule and packs a super punch of nutritional value.
- The cost at my organic grocery store is 3.99/lb and that can last me a week,
- Add them to raisins, nuts, and coconut flakes and you have your own trail mix.
- Make it part of your daily life!

Pumpkin Seed Oil and Prostate Health


  1. Ground with a little bit of oil they make a wonderful seed butter.

    Thanks for the great info. I haven't had any in a while but will put them on the shopping list, for sure!

    Cheers to you.

  2. Yuummmmm! I love pumpkin seeds, they are one of my favorites (although I do prefer them roasted and salted, I only buy them raw though). Great info!

  3. Thanks for the wonderful info, i've been a fan of pumpkin seeds for a while and i knew they were good for me but not that good!

    I love them as they come, great to nibble on but i also like them dusted in vanilla icing sugar when my sweet tooth needs some treats!

    Thanks again!

  4. Pumpkin seeds were one of my favorite parts of Halloween!
    I've noticed that raw pumpkin seeds are very small and green from the health foods store which is very different from the scrapings of my pumpkin. Do you have any idea why that is?
    Anyways, thanks for the tips!

    1. The seeds straight from your pumpkin and most roasted/salted pumpkin seeds have the white coating, which is an edible shell, similar to sunflower seeds. The green seeds are the actual seed from inside the white shell.

  5. No wonder I like pepitas so much! I get mine from the bulk bin at Whole Foods and always have some on hand.

  6. I love adding them to salads or just munching on then plain.

  7. Hi,

    Great post! I normally roast them with a little cinnamon for some extra flavor. I'm Hua, the director of Wellsphere's HealthBlogger Network, a network of over 2,000 of the best health writers on the web (including doctors, nurses, healthy living professionals, and expert patients). I think your blog would be a great addition to the Network, and I'd like to invite you to learn more about it and apply to join at http://www.wellsphere.com/health-blogger. Once approved by our Chief Medical Officer, your posts will be republished on Wellsphere where they will be available to over 5 million monthly visitors who come to the site looking for health information and support. There’s no cost and no extra work for you! The HealthBlogger page (http://www.wellsphere.com/health-blogger) provides details about participation, but if you have any questions please feel free to email me at hua@wellsphere.com.


  8. I mix 1/4 cup raw pumpkin seeds with 1/4 cup raisins . . . and eat it with a spoon like you would cereal. I recently read somewhere that some varieties of pumpkins actually produce seeds without a shell . . . so that may answer Sarah's question above.

  9. Thanks for such a comprehensive article about raw pumpkin seeds.

    I added some to my yoghurt, berries and cereal mix this a.m.!

    I'm going to pop them in my green pan today - best thing is if you watch them so that they don't burn, they don't need oil.

  10. Nice article.

    I have been having this for the past 3 days - raw. I have a sore feeling in my tongue. Is there someway to prevent this?



  11. Can you eat the pumpkin seeds right out of the pumpkin?

  12. Great article, and thank you for sharing! I was looking for bulk pumpkin seeds and turned to my local Whole Foods, and was shocked to discover "China" as the country of origin, and also see that they labelled "organic".

    When I questioned Whole Foods about this, the only answer provided was "we wrok hard with our suppliers to ensure organic standards are met" and nothing else... no follow up, no nothing... since that I only shop with smaller suppliers who can at least give me better answers than that.

    1. I just found out that Clark's Nutrition (in So. Cal) gets them from Torn and Glasser out of Los Angeles. when I called the company today, they told me they are from CHINA (ugh). Disappointed (as I had just bought 5 lbs of raw pumpkin seeds from them. Did you find or does anyone know where to buy the ones that are GROWN IN THE USA?

    2. Yes, amazing that we have to hunt for Grown in the USA Pumpkin Seeds. I found this link, and I am sure a google search might work :

  13. Pretty good post. I just stumbled upon your blog and wanted to say that I have really enjoyed reading your blog posts. Any way I'll be subscribing to your feed and I hope you post again soon.
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  14. Yes! Awesome Info Indeed... Confirmation Even!
    I am a vegetarian and I am a Truck Driver (New Profession), and I have gained a few pounds (about 10 or so...) being out on the road where at every turn there is an abundance of "fast food"... Recently after watching and seeing So Many Overweight & Obeast Truck Drivers on the road I vowed to my self to Never to succumb to such... So for me Raw Pumpkins Seeds are and have been PERFECT for me... They help me to keep the weight off and they are the Perfect Super Food and actually help with a Man's Libido (That's A Plus!)... I just left the Farmer's Market and purchased close to 3 pounds for about $5... Gotta Love It! I admonish all people, Men especially, to include Raw Pumpkins Seeds as part of their everyday diet regimen... We deserve it and the women in our lives do too...

    Humbly Yours,

    Add me on FB: "Yidiel The-Evolutionary"

  15. does anyone know if pumpkin seeds help with weight loss?

  16. Just throw them in a no stick frying pan and toast them. Don't need oil to do it, so you don't add any calories and they taste great. Just make sure you keep them moving and on medium heat.

  17. Update....raw pumpkin seeds remain a staple in my kitchen and diet!