Pumpkin seeds are small, but nutritionally mighty! They have magnesium, fiber, protein, zinc and healthy fats, and all of those matter if you’re living with diabetes.
One question about pumpkin seeds especially interests me as a dietitian living with type 1 diabetes: can they really lower blood sugar? Here’s what the research says, what’s in a serving, and how to eat them.
To save you a longer read: Pumpkin seeds are a smart snack for people with diabetes. One ounce has about 3 grams of carbohydrate and about 8.5 grams of protein. Animal studies link pumpkin to lower blood sugar, but we need more human research. A good serving is about 1/4 cup.
This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. It provides general information for educational purposes only and is not a substitute for medical care or the advice of your physician or registered dietitian.
Benefits of pumpkin seeds: what are they good for?
Pumpkin seeds are linked to many health benefits [10]. Here are the ones that matter most if you have diabetes.
Support for blood sugar
Magnesium is the big one. Pumpkin seeds are one of the best food sources of it, and one ounce gives you about 40% of what you need in a day [16]. Your body uses magnesium in hundreds of reactions, including many that help control blood sugar [3]. People who eat more magnesium also have a lower risk of type 2 diabetes [4].
Pumpkin seeds also give you fiber and zinc. Diets high in fiber are linked to a lower risk of diabetes and better blood sugar control [7]. Zinc plays a role in how insulin receptors work, and it’s linked to protective effects against type 2 diabetes [9]. You can read more in my guide to fiber and blood sugars.
Support for your heart
People with diabetes have a higher risk of heart disease, so this part matters. Pumpkin seeds are rich in vitamin E and carotenoids [1]. Eating plenty of antioxidants may help lower inflammation, which often goes along with chronic conditions like diabetes. Research also suggests the nutrients in pumpkin seeds and pumpkin seed oil may help lower blood pressure [5] and cholesterol [6]. The omega-3 and omega-6 fats may help lower the risk of type 2 diabetes and heart disease too [8].
Protein that keeps you full
One ounce has about 8.5 grams of protein [16]. Protein with fat and fiber helps keep blood sugar steady, which makes pumpkin seeds an easy blood sugar friendly snack. Plant proteins give you less protein than animal foods, so top yogurt, cottage cheese, a salad or oatmeal with them for a more filling meal.
A bonus for your bones
About half of the magnesium in your body is in your bones [14]. Getting enough is linked to higher bone density and a lower risk of osteoporosis in females [15].
Pumpkin seeds nutrition facts
When you carve a pumpkin, the seeds are larger and white. That white coating is a shell. Inside is the green seed you see at the grocery store.
Here’s what one ounce (28 grams) of shelled, dried pumpkin seeds has [16]:
| Nutrient | Per 1 ounce |
|---|---|
| Calories | about 157 |
| Protein | about 8.5 g |
| Fat | about 14 g |
| Carbohydrate | about 3 g |
| Fiber | about 1.7 g |
| Sugar | about 0.4 g |
| Magnesium | about 166 mg (about 40% of the daily value) |
| Zinc | about 2.2 mg (about 20% of the daily value) |
Brands vary, and seeds roasted or sold in the shell can differ, so check the Nutrition Facts label on your package.
Pumpkin seeds also help your body deal with free radicals. These are unstable atoms that can damage cells over time [13]. The vitamin E and carotenoids in the seeds help protect against that damage.
Can pumpkin seeds lower blood sugar?
Possibly, but we can’t say for sure yet.
Animal studies have linked all parts of the pumpkin plant (flesh, seeds, oil, juice and seed powder) to lower blood sugar [11][12]. We need more human research to confirm it.
What I can tell you is that pumpkin seeds have many nutrients that support blood sugar management, and they’re easy to add to meals. I encourage everyone to find ways to eat them, whether or not you have diabetes.
How many pumpkin seeds per day?
A good serving is about 1/4 cup, or about 4 tablespoons, of shelled pumpkin seeds. That’s roughly 1 ounce. Start there. Pumpkin seeds are high in calories for their size, so a small handful goes a long way.
If you don’t eat much fiber now, add pumpkin seeds gradually and drink plenty of fluids.
Can you eat pumpkin seeds raw?
Yes. Both raw and roasted pumpkin seeds are good choices, so pick the one you’ll actually eat.
If you buy roasted seeds, check the label for added salt, sugar and oil. Plain or lightly salted is the easiest to fit in. If you just carved a pumpkin, try some crispy roasted pumpkin seeds!
Can you eat pumpkin seeds whole?
Yes. The white shell is edible and adds fiber, but it’s chewy. Many people prefer the green seed inside, which you’ll find sold as shelled or hulled pumpkin seeds. If you eat the seeds from a carved pumpkin, rinse and dry them first.
How to eat pumpkin seeds
Sprinkle them on oatmeal, yogurt, salads and smoothies. Stir them into granola, trail mix, pancakes or waffles. Bake them into muffins, cookies, cake or bread.
They’re also an easy way to make a carbide food more balanced. Add pumpkin seeds to the carbide on your plate for extra protein, fat and fiber. My Food Pairing 101 guide shows how.
Recipes with pumpkin seeds
Add one serving (1/4 cup) of pumpkin seeds to any of these:
- Pumpkin Protein Muffins (sprinkle seeds on top before baking)
- No-Bake Gluten-Free Pumpkin Cookies
- Creamy Sweet Potato Kefir Smoothie
- Easy Oatmeal Breakfast Cookies
- Easy Banana Pancakes
- Smoked Black Pepper and Salmon Caesar Salad
- Heart Healthy Blueberry Apple Salad
What fellow dietitians say about pumpkin seeds
“Pumpkin seeds are a great snack for blood sugar control. They are rich in protein and healthy fats which help stabilize blood sugar levels.” – Kelli Shallal, RDN from hungryhobby.net
“Pumpkin Seeds are a delicious, nourishing allergen friendly snack. They’re great on everything from yogurt, ice cream, and cottage cheese, to salads and soups… or even on their own as a snack. Pumpkin seeds are also rich in Zinc which is beneficial to your immune system.” – Tracee Brenner, RDN from triadtowellness.com
Pumpkin seeds FAQ
How many pumpkin seeds should I eat per day?
About 1/4 cup (about 4 tablespoons, or 1 ounce) of shelled seeds is a good serving. Add them slowly if you’re new to eating a lot of fiber.
Are pumpkin seeds good for people with diabetes?
Yes. They provide magnesium, fiber, protein, zinc and healthy fats, which all support blood sugar management and heart health. They are not a treatment for diabetes, so keep following your care plan.
Do pumpkin seeds raise blood sugar?
A one-ounce serving has about 3 grams of carbohydrate and about 1.7 grams of fiber [16], so it’s unlikely to spike blood sugar on its own. Everyone responds differently. If you use a CGM or glucose meter, your own numbers will tell you the most.
Are roasted pumpkin seeds as healthy as raw?
Both are good choices. Check the label on roasted seeds for added salt, sugar and oil.
What are pumpkin seeds good for?
They’re a source of magnesium, fiber, protein, zinc and healthy fats. They may support blood sugar management, heart health and bone health.
The bottom line
Pumpkin seeds are an easy way to add magnesium, fiber, protein and healthy fats to your day. We still need more human research on blood sugar, but they’re a smart pick for people with diabetes. For more tips and recipes, browse Managing Blood Sugar and the recipe index at milkandhoneynutrition.com.
Sources
- Pumpkin seed antioxidants: vitamin E and carotenoids
- 10 proven benefits of magnesium, Healthline
- Magnesium and blood sugar control, PubMed
- Magnesium intake and type 2 diabetes risk, PubMed
- Pumpkin seed oil and blood pressure, PubMed
- Pumpkin seed oil and cholesterol, PubMed
- Fiber and diabetes risk, PubMed
- Pumpkin seed nutrition, Medical News Today
- Zinc and type 2 diabetes, Diabetes, Obesity and Metabolism
- 11 benefits of pumpkin seeds, Healthline
- Pumpkin and blood sugar in animal studies, PubMed
- Pumpkin and blood sugar in animal studies, PubMed
- What are free radicals? Medical News Today
- Magnesium fact sheet for health professionals, NIH Office of Dietary Supplements
- Magnesium benefits, Medical News Today
- Seeds, pumpkin and squash seed kernels, dried (USDA FoodData Central, FDC ID 170556)
