Pumpkin Seeds

Pumpkin Seeds Nutrition Benefits Recipes

Food is Medicine: enjoy these simple recipes and discover how pumpkin seeds can support your health and wellness.

Pumpkin Seeds  nutrition, benefits, recipes.... let your imagination run wild with the potential of fresh produce! PUMPKIN SEEDS contain an array of benefits that make them a worthy addition to regular menu. They can be eaten whole, added to homemade granola's, cakes and biscuits, and even sprinkled on top of salads for some additional crunch.

As part of a healthy and well balanced eating pattern, pumpkin seeds can support your health and wellness, by providing:

  • 605 calories / 100 grams
  • 5% water


  • Vitamin K
  • Copper
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Potassium
  • Riboflavin (B2)
  • Zinc
  • Dietary fibre

Health Benefits May Include:

  • Prevent oxidative stress and associated chronic illnesses.
  • Boost heart health and prevent coronary heart disease.
  • Regulate cholesterol and support cardiovascular efficiency.
  • Stabilise blood sugar and reduce the risk of diabetes complications.
  • Enhance sleep quality and prevent insomnia.
  • Improve male fertility and prostate health.

Whilst you can usually find shelled pumpkin seeds in most grocery stores, you can also make them at home yourself. Simply save the seeds from your next pumpkin & bake them for about 25-30 mins at 160°C. You can eat them with the shell on, so just sprinkle them with your favourite seasoning prior to baking. You can chose whether or not to rinse the seeds prior to baking too, but I have to say... I prefer the sticky sweetness of the pumpkin 'guts' left on. 🙂

Pumpkin Seeds Nutrition Health Benefits & Recipes:

For a further detailed nutritional analysis of pumpkin seeds, search:

The Australian Food Composition Database.

To learn more about how  pumpkin seeds can fit into a healthy and balanced eating pattern, search:

The Australian Dietary Guidelines or Nutrition Australia's Healthy Eating Pyramid.

Please Enjoy: