Are Pumpkin Seeds Good for Weight Loss? 7 Ways Eat More!

By Lily •  Updated: 04/05/22 •  6 min read

Did you know that the seeds of a pumpkin contain an edible kernel that tastes great and makes for a fantastic weight loss aid? Pumpkin seeds might be high in calories, but they also contain excellent polyunsaturated fats and fatty acids that contribute to your overall health and well-being.

Pumpkin seeds can be added to various foods or enjoyed on their own as a tasty snack. If you are looking for healthier alternatives to weight loss, why not give the humble pumpkin seed a try? Here we will take a look at everything you need to know about this nutty-flavored seed to see what it is all about and what nutrients it contains that can help you.

re Pumpkin Seeds Good for Weight Loss

What is the Nutritional Value of Pumpkin Seeds?

Pumpkin seeds are considered a superfood because of the range of nutrients and vitamins that they contain. Just one tablespoon of pumpkin seeds, 15mg, is considered a serving and is power-packed with healthy goodness.

Let’s take a look at what one serving of pumpkin seeds contains:

They also contain vitamin K, iron, copper, magnesium, zinc, manganese, and phosphorous. These are all great nutrients and make up a part of the recommended daily allowance that we as humans need for overall good health and well-being. 

Pumpkin seeds are a great source of antioxidants, potassium, vitamin B, and folate.

What are the Benefits of Using Pumpkin Seeds in a Weight Loss Eating Plan?

Pumpkin seeds should be at the top of your list when compiling a healthy eating plan for weight loss purposes. They have the following fantastic health and weight-loss benefits:

Benefit #1: Pumpkin seeds are rich in magnesium, which helps keep your blood sugar levels under control and can be used to treat diabetes.

Benefit #2: They contain the amino acid tryptophan which aids in better sleep. Weight loss requires a healthy body and mind, and sleep is essential in letting your body rest and recover. 

Benefit #3: Pumpkin seeds are considered a superfood and are high in antioxidants, vitamins, and nutrients for overall health.

Benefit #4: These humble seeds are rich in antioxidants like vitamin E and carotenoids. They help fight against cancer-causing free radicals, reduce inflammation, strengthen the immune system, and protect from a wide variety of bacteria and diseases. 

Benefit #5: Pumpkin seeds have excellent weight loss properties. They help you burn fat while gaining muscle and help to keep you fuller for longer. Pumpkin seeds aid in digestive health, and zinc, which is a nutrient in pumpkin seeds, helps to burn fat. 

Pumpkin soup in a bowl garnished with pumpkin seed and fresh herbs.

How to Use Pumpkin Seeds in your Weight Loss Plan

Pumpkin seeds are versatile and can be ingested in many ways. They come in various types, namely roasted, coated, fried, flavored, battered, and the all-favorite plain pumpkin seed. If you buy pumpkin seeds for your weight-loss meal plan, it is best to choose raw, unsalted, and plain pumpkin seeds. 

These have the most fiber and polyunsaturated fats, the good kind, and are a great low-calorie seed that is extremely healthy, as we discovered in the previous section of this article. 

Incorporating pumpkin seeds into your diet and your meal plan when wanting to lose weight is easy. Here are a few fun, yummy suggestions:

As you can see from this list, there are many ways to incorporate pumpkin seeds into your diet. Use these tips and ask your friends and family for their favorite pumpkin seed recipes to include in your weight-loss meal plan.


The pumpkin seed, now considered a superfood, has grown in popularity as a healthy source of vitamins, minerals, and essential amino acids. They can be added to foods for a low-fat, healthy treat and are used to aid in weight loss.

Pumpkin seeds have many fat-burning properties and should be added to your meal plan when you are trying to lose those extra Thanksgiving pounds. Buy your pumpkin seeds from any fresh food grocer, supermarket, or specialty food store and start enjoying the health and weight loss benefits of pumpkin seeds today.


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.