Pumpkin seeds Benefits & Nutrition
Pumpkin seeds benefits: nutrition per 100 g (559 kcal, 6 g fibre), how much to eat a day and who should be careful. Also called Kaddu ke beej / pepitas.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Kaddu ke beej / pepitas · Seeds, nuts & grains
- 559 kcalenergy
- 30.2 gprotein
- 6 gfibre
- Year-roundbest season in India
Per 100 g (dried, hulled) 🟢 In season now
Health benefits of pumpkin seeds
- Among the best food sources of magnesium.
- Rich in zinc, which supports normal immune function.
- High in plant protein.
- Is a source of iron.
How to eat it
Dry-roast and sprinkle on salads, oats, raita or eat a small handful as a snack.
How much a day: 1–2 tbsp (about 15–30 g).
Who should be careful
- Calorie-dense — keep to a small handful.
- Salted roasted seeds add a lot of sodium.
Best season in India
Year-round. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of pumpkin seeds?
Among the best food sources of magnesium. Rich in zinc, which supports normal immune function. High in plant protein.
How much pumpkin seeds can I have a day?
1–2 tbsp (about 15–30 g). Dry-roast and sprinkle on salads, oats, raita or eat a small handful as a snack.
Who should be careful with pumpkin seeds?
Calorie-dense — keep to a small handful. Salted roasted seeds add a lot of sodium.
When is pumpkin seeds in season in India?
Year-round.
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