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10 Surprising Health Benefits of Pumpkins and Pumpkin Seeds
How to get the most out of this orange fruit of fall that can boost your immune system, protect your vision and even help you look younger
8-minute read
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Key takeaways
- Pumpkin provides fiber, beta-carotene and other nutrients while being low in calories and nearly fat-free.
- Pure canned pumpkin is a convenient option, but avoid pumpkin pie mix with added sugars and other ingredients.
- Pumpkin seeds provide magnesium and fiber, but eat in moderation.
For many people, fall is synonymous with pumpkin spice lattes, pumpkin bread and pumpkin pie. Although these treats are fine in moderation, they could add too much sugar or fat to your diet.
“Pumpkin has an impressive nutrient profile,” says Amy Kimberlain, a registered dietitian nutritionist from Florida. “One cup of cooked pumpkin has 49 calories, virtually no fat, 2 grams of protein and 3 grams of fiber,” and it’s loaded with beta-carotene, an antioxidant that gets partially converted into vitamin A in your body.
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Some of the other nutrients in pumpkin seeds include
- Phytosterols, which can reduce cholesterol
- Cucurbitacins, which have anti-cancerous properties
- Lignans, which can balance hormones
- Tryptophan, which builds proteins and drives production of serotonin and melatonin
- Other antioxidants that can help regulate blood sugar
Health perks of pumpkin
Here are 10 facts about pumpkins that might surprise you, as well as tips for enjoying it in a healthy way.
1. They may help keep your immune system strong
Steering clear of sick people, practicing good hand hygiene and staying up to date on your flu, COVID-19 and pneumonia vaccines are still crucial. But if you’re looking to give your immune system a little extra boost this fall and winter, eating an ample variety of produce — including pumpkin and pumpkin seeds — may help, Kimberlain says.
Pumpkin packs a wallop of vitamins and minerals. Vitamin A, for instance, may strengthen the immune system and help fight infections, Kimberlain says. Pumpkin also contains vitamin C, which increases production of white blood cells and helps immune cells work more effectively, she adds. And pumpkin seeds offer a myriad of minerals that support the immune system, including zinc.
2. They may help keep your vision sharp
In addition to beta-carotene, pumpkin provides lutein and zeaxanthin, powerful antioxidants that have been linked to better vision, says Lyssie Lakatos, a registered dietitian nutritionist, personal trainer and coauthor of The Nutrition Twins’ Veggie Cure: Expert Advice And Tantalizing Recipes For Health, Energy, And Beauty.. “Lutein has been shown to reduce the progression of macular degeneration macular degeneration, the leading cause of blindness in the U.S.” (for those 65 and older, according to the Centers for Disease Control and Prevention), she says. “Studies also show that high levels of both lutein and zeaxanthin may protect the eyes from harmful UV light.”
Pumpkin Trivia
- Pumpkins come in a wide range of sizes, some weighing more than 1,000 pounds. A new world record for the biggest pumpkin was set in October 2026 in England, clocking in at 2,856.8 pounds, and more than 20 feet in circumference.
- The biggest pumpkin pie ever made weighed in at a whopping 3,699 pounds. It was created by the New Bremen Giant Pumpkin Growers and presented at the New Bremen Pumpkinfest in Ohio in 2010.
- There are more than 100 varieties of pumpkins.
- Eighty-five percent of the canned pumpkin distributed worldwide is packed at the Nestlé/Libby’s factory in Morton, Illinois, also dubbed. the Pumpkin Capital of the World.
- Pumpkins are 90 percent water.
- A blend of cinnamon, ginger and nutmeg was included in a recipe for pumpkin (and squash) pie in the Fannie Farmer 1896 Cook Book: The Boston Cooking School. McCormick & Co. introduced its Pumpkin Pie spice blend of cinnamon, ginger, nutmeg and allspice in 1934.
3. They are good for your heart
Pumpkin is a good source of potassium, which helps moderate blood pressure by counteracting the impact of sodium. The fiber lowers blood cholesterol, while arginine (an amino acid your body needs to make nitric oxide) “is critical for blood vessel relaxation and blood pressure reduction,” Lakatos says. Pumpkin contains an array of antioxidants that may prevent LDL cholesterol (the “lousy” kind) from oxidizing. “When LDL cholesterol particles oxidize, this can restrict our blood vessels, ultimately increasing our risk for heart disease,” Kimberlain explains.
4. They may help you look younger
No, you can’t eat pumpkin in lieu of wearing sunscreen, but the beta-carotene in it provides some protection against UV rays that contribute to wrinkles, sunspots and skin cancer. Vitamins C and E in pumpkin serve as potent antioxidants that reduce damage caused by free radicals and promote the production of collagen, which helps keep skin youthful and supple, Lakatos says.
5. They aid with digestion, gut health and regularity
“Incorporating pumpkin into your diet year-round ... is a great way to increase fiber in the diet,” says Molly Kimball, a registered dietitian from New Orleans. Pumpkin contains soluble and insoluble fiber, which manages blood sugar and supports a healthy microbiome.
6. Canned pumpkin is healthy, but read labels carefully
Fresh is best, but canned is a pretty close second and usually much more convenient. The key, Kimberlain says, is to make sure you buy the version with only one ingredient: pumpkin! Grocery stores often keep 100 percent canned pumpkin right next to canned pumpkin pie mix, which might look similar but contains added sugars and other ingredients.
Pure canned pumpkin can be added to smoothies, oatmeal, baked goods, pancakes and much more. Need just a small amount? Pour the remainder into small, freezer-safe containers (or into a silicone ice cube tray covered with a gallon-size zip-close bag), freeze it and defrost as needed. “Fresh pumpkin pulp tends to be thinner than canned, and though this moisture can be reduced by straining the pureed pumpkin, many people choose to use canned pumpkin for a more consistent finished product,” Kimball says.
7. Pumpkin spice may be good for you, but the lattes are not
Most of these frothy drinks don’t contain pumpkin at all and are really indulgent desserts in disguise: A 16-ounce cup may have as many as 400 calories, 50 grams of sugar and nearly half the maximum amount of saturated fat you should get in an entire day. That’s equivalent to about 12 teaspoons of sugar. If you can’t pass it up, opt for skim milk, because less syrup and no whipped cream will blunt the delicious damage.
Pumpkin pie spice doesn’t contain any pumpkin either, but this spice blend (typically cinnamon, nutmeg, ginger and allspice) offers plenty of health benefits — provided you use it to add flavor to otherwise healthy foods. Cinnamon might help balance blood sugar, ginger may relieve minor stomach upset, and nutmeg has B vitamins and minerals, Kimberlain says. Try adding this seasoning to unsweetened applesauce, oatmeal or regular coffee or tea.
8. It’s technically a fruit and works in savory and sweet recipes.
Many people think of pumpkin as a vegetable but treat it as a fruit by saving it for sweet drinks and desserts. By scientific definition, a fruit develops from the flower of a plant, so pumpkin fits the bill. And although pumpkin isn’t inherently sweet; it’s all about what you pair with it. “Pumpkin is very versatile,” says Kimberlain, who likes to use it in risottos and chilies or simply roast it and serve as a side dish.
Lakatos is a fan of pumpkin seed butter, an earthy green paste you can buy or make yourself by pureeing pumpkin seeds with a small amount of sea salt. “I often recommend it to vegetarians, because it’s a good deal higher in protein than most nut butters,” she says. (It has about 9 grams per serving.)
When you’re craving something with a little sweetness but don’t want to go overboard, try Lakatos’ recipe, below, for Pumpkin Pie Oat Breakfast Muffins. It incorporates canned pumpkin and pumpkin seeds and has a reasonable 8 grams of sugar per muffin. (A typical blueberry muffin, in contrast, can have as much as 35 grams.)
9. You can eat pumpkin all year long
“Pumpkin isn’t just for holiday baking,” Kimball says. The texture of pumpkin puree makes it a good fat substitute in recipes, so swapping it for eggs, butter or oil will slash fat and calories.
Substitute pumpkin puree for equal amounts of fat, for up to two-thirds of the fat called for in a recipe, Kimball advises. Just be selective about when you use it; the color and flavor are distinctive and ideal for brownies and bread, but perhaps not for a chocolate chip cookie, she says.
10. Pumpkin seeds are packed with nutrients
When you’re carving your jack-o’-lantern, don’t trash the seeds. Also called pepitas, they are surprisingly nutritious, Lakatos says. They are a good source of magnesium, and an estimated 70 percent of Americans fall short of their magnesium needs, according to Lakatos.
“Magnesium is very important when it comes to relaxing the muscles and calming the brain, assisting with a good night’s rest,” she says, adding that magnesium can also help lower blood pressure, especially eaten in combination with a heart-healthy diet. Pumpkin seeds are also a good source of fiber, with 1 cup providing about 12 grams — as much as the average American gets in an entire day. But older women should get 21 grams per day, and men should aim for 30 grams.
Whether you purchase them shelled or unshelled, be sure to look at serving size. “It is very easy to overeat seeds and nuts,” says Laurie Block, a registered dietitian nutritionist at Weill Cornell Medicine in New York City. Check labels to keep an eye on any added fats from roasting them in oil. If you have a history of digestive issues, limit the number of seed shells you eat, too, Block says.
Delicious ways to use them? Lakatos’ twin sister and fellow nutritionist Tammy Lakatos Shames has plenty of suggestions. Roast them and add them to oatmeal, cereal or yogurt. Include them in muffins, granola, bread and pancakes. Add them to salads and soups for crunch and texture. Make a trail mix with pumpkin seeds, almonds, walnuts and dried organic raisins, she recommends. So pick them out of your jack-o’-lantern, soak them and rinse them and roast them for a nutritious snack.
Pumpkin Pie Oat Breakfast Muffins
Ingredients
- 2 cups old fashioned oats or rolled oats (not instant)
- 1 tsp. baking powder
- 1/4 tsp. salt
- 1 Tbsp. pumpkin pie spice
- 1/4 tsp. vanilla extract
- 1 cup almond milk (we used unsweetened vanilla)
- 3/4 cup canned pure pumpkin
- 1 egg1/4 cup honey
- 1/4 cup dried cranberries (if you’d like your muffins a little sweeter, add an additional 1/4 cup)
- 3 Tbsp. raw pumpkin seeds
- 1 Tbsp. seed and grain blend (we used Trader Joe’s Super Seed & Ancient Grain blend; you can use whatever type of seed or grain you have on hand!)
Directions
- Preheat oven to 350˚F.
- Line a 12-cup cupcake pan with muffin papers, or coat with nonstick spray.
- Put all the ingredients in a bowl and mix together until thoroughly combined.
- Divide batter into 12 cups so it’s evenly distributed.
- Bake for 18 to 22 minutes. When done, the tops will be firm, not gooey or moist. Poke with a toothpick — when it comes out clean, the muffins are ready! Be careful not to overbake.
Nutrition Facts Per Serving: 105 calories, 2g fat, 0g saturated fat, 16mg cholesterol, 75mg sodium, 20g carbohydrate, 2g fiber, 8g sugar, 3g protein
Source: Nutrition Twins
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