Pumpkin seeds for weight loss: Learn its benefits
Team Gabit
6 months ago | 6 mins

Pumpkin seeds for weight loss: Learn its benefits

Though small in size, these seeds are a big addition to your diet. Read further and uncover the benefits of pumpkin seeds for weight loss and how you can turn them into a healthy snack!

Found in the core of oilseed pumpkins are the green seeds, also called as pepitas while the white ones are found in white or carving pumpkins. Usually the green seeds have their shell removed being contrary to the white ones whose shell is comparatively softer. Both these pumpkin seeds for weight loss can be consumed and are a promising storehouse of nutrients. 

know benefits of pumpkin seeds for weight loss

Why are pumpkin seeds good for you?

Pumpkin seeds are good for you because they are not only rich in protein, fibre and healthy fats but are also a great source of various vitamins and minerals like zinc, magnesium, iron, vitamin E, vitamin B, vitamin C, potassium and phosphorus to name a few. Its nutrient generosity is what allows it to reduce the chances of cancer, make the immune system and heart stronger, lower blood sugar levels and even weight. Hence, pumpkin seeds help in weight loss and additionally support our health too. 

Healthier form of pumpkin seeds

To obtain optimistic results, consume raw and unsalted pumpkin seeds. These can be with or without their shells. Ones that are roasted, flavoured, processed or salted can have additives that increase the number of calories and may not be as nutritious as the raw and plain ones would be. With the natural ones, you wouldn’t skip on any nutrient that they have to offer. Salted ones would be high in sodium hindering weight loss and productive health goals. When you’d want to have pumpkin seeds for weight loss and make it taste friendly, you can get the raw and unsalted ones and add your desired flavours at home because then you actually have a control on the calories and the ingredients you choose. 

Are pumpkin seeds good for weight loss?

Definitely, pumpkin seeds are good for weight loss in multiple ways - 

  1. Rich in dietary fibre - Satiety is an advantageous feature for anyone consuming pumpkin seeds for weight loss. It prevents overeating and takes longer to digest. In a way, it reduces appetite, keeping you full for longer. 
  2. High in zinc and magnesium - Both these minerals are known to improve metabolism and regulate blood sugar levels which reduces cravings, leading to weight loss. 
  3. Contains protein - Protein is responsible for making your hunger feel satisfied and maintaining, building and repairing muscle as well. Zinc too is responsible for the growth and repair of tissues, including muscle while magnesium supports muscle function. 
know benefits of pumpkin seeds for weight loss
  1. Aids balanced diet - A balanced diet is a composition of protein, healthy fats, carbs, fibre, vitamins and minerals, all of which are found in the one and only pumpkin seeds. 
  2. Versatile in nature - Not only do pumpkin seeds come in both green and white varieties but even with and without the shell. They are easily portable in nature and can be accommodated easily into various dishes. 

Pumpkin seeds health benefits

Pumpkin seeds benefit for weight loss and for the overall nourishment of our body. Here are some of its health benefits - 

  1. Keeps heart healthy - Monounsaturated fatty acids in pumpkin seeds reduce bad cholesterol levels and give rise to the good ones. Zinc and magnesium regulate blood pressure levels. Pumpkin seeds also hike the amount of nitric oxide in blood, improving the blood flow in the body. 
  2. Improves immune system - Taking pumpkin seeds for weight loss also aids a healthy immune system through its content of vitamins, minerals, antioxidants and phytochemicals. 
  3. Reduces the chances of cancer - Avoiding stomach, colon, prostate, breast and lung cancer is another advantage of pumpkin seeds. 
  4. Lowers blood sugar levels - Magnesium leads to the reduction of blood sugar levels, being a friendly snack to diabetic patients. 
  5. Ensures a peaceful sleep - A good sleep ensures weight loss as well. Zinc, magnesium along with tryptophan, an amino acid that aids serotonin synthesis, allows for a full night’s sleep. 
  6. Antioxidant and anti-inflammatory in nature - Carotenoids in pumpkin seeds have antioxidant qualities which neutralise free radicals and prevent chronic diseases. Anti-inflammatory agents like omega-3 fatty acids, magnesium and even antioxidants reduce inflammation in the body. 
  7. Aids prostate and bladder health - Nutrients in pumpkin seeds prevent prostate cancer and aid healthy fertility in men and even bladder health. DHEA (Dehydroepiandrosterone) in pumpkin seeds also helps the same way. 
  8. Supports hair growth - Finally, its diverse nutrient content aids in healthy scalp and hair growth by covering up for mineral deficiencies. 
know benefits of pumpkin seeds for weight loss

How to consume pumpkin seeds? 

Here are a few quick ways for you to consume pumpkin seeds for weight loss - 

know benefits of pumpkin seeds for weight loss
  1. You can garnish pumpkin seeds on top of breakfast toasts with berries, avocados and bananas. 
  2. You can readily find or even easily make pumpkin seed snack bars. 
  3. Salads, waffles and pancakes, all go well with a generous topping of pumpkin seeds. 
  4. Add them in yoghurt, smoothie, soup and oatmeal bowls. 
  5. Crush them to make a crispy coating on meats and fishes. 
  6. If you want to make vegan parmesan cheese, you might as well blend them with breadcrumbs, seasonings and nutritional yeast. 
  7. When baking bread or muffins, add some seeds on top.
  8. The best way is to have them raw and mix them with other nuts and fruits. 
know benefits of pumpkin seeds for weight loss

Quantity of daily intake of pumpkin seeds

On a daily basis, you can have about a quarter-cup to half-cup of pumpkin seeds for weight loss. Moderation and mindful eating is imperative when it comes to pumpkin seeds. Having dietary fibre, it can lead to bloating, stomach issues or diarrhoea if eaten too much. Ensure that these seeds find a comfortable place in your caloric deficit goal because too much of consumption can lead to weight gain. 

know benefits of pumpkin seeds for weight loss

Precaution of pumpkin seeds

Undoubtedly pumpkin seeds are good for weight loss but here are some precautions you should take when having them - 

  1. Pumpkin seeds are unsafe for pregnant women, breastfeeding women, infants, people who have hypoglycemia and low blood pressures. If you fall in any of these categories, you must take a medical consultation before you consume pumpkin seeds. 
  2. There are individuals who are allergic to pumpkin seeds. Headache, itching, redness, coughing or having problems in breathing could be potential symptoms. 
  3. Overcooking pumpkin seeds can lead to the depletion of its nutrient profile. 
  4. Due to a good amount of dietary fibre, too much pumpkin seeds can lead to stomach issues like bloating, heartburn, gas, diarrhoea and discomfort. It could result in constipation if taken without proper hydration.
  5. Although pumpkin seeds for weight loss is a smart choice, they can lead to weight gain because they still have a fair amount of calories. 
know benefits of pumpkin seeds for weight loss


Benefits of pumpkin seeds for weight loss are backed by reduction in appetite, satiety, regulation of blood sugar levels and improvement in metabolism. However, you need to be mindful when consuming them because too much of it can lead to weight gain and stomach problems. With versatility as its best trait, you can carry them anywhere, have them anytime and pair them with anything you like!

know benefits of pumpkin seeds for weight loss

Frequently Asked Questions

How do pumpkin seeds contribute to overall wellness?

Pumpkin seeds contribute to overall wellness by lowering blood sugar levels, keeping heart healthy, reducing the risk of cancer, neutralising free radicals, improving sleep and immunity. 

Are pumpkin seeds effective in managing weight?

Yes, pumpkin seeds are effective in weight loss because they reduce appetite and cravings by making you feel full. It preserves lean muscles and repairs them as well. Finally, it improves metabolism and completes a balanced diet. 

Can consuming too many pumpkin seeds have negative effects?

Consuming too many pumpkin seeds can have negative effects like diarrhoea, constipation, gas and bloating. It can lead to weight gain and trigger allergic reactions as well.  

Do pumpkin seeds have anti-inflammatory properties?

Pumpkin seeds have anti-inflammatory properties because of the presence of magnesium, antioxidants and omega-3 fatty acids. 

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