Eating like our ancestors can be hard, especially when it comes to certain foods we consider healthy, such as nuts and seeds. Those on the paleo diet may have been surprised to learn peanuts are not approved since they are technically a legume, but how about pumpkin seeds?
Pumpkin seeds are considered paleo-friendly, along with most other seeds and nuts, because they were available for foraging by our Paleolithic ancestors. They are also rich in nutrients and provide many health benefits. Other paleo alternatives to pumpkin seeds include South Forty Sunflower Seeds, Now Real Foods Unsalted Raw Almonds, and Thrive Market Paleo Snack Mix.
Now that we know pumpkin seeds are paleo approved, let’s look at their nutrition facts, some of the health benefits they can provide us and some other paleo-friendly alternatives.
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What are Pumpkin Seeds?
Sometimes referred to as pepitas, pumpkin seeds are rich in many nutrients. You may have seen them as large, flat, round, white seeds when carving pumpkins with your family for Halloween. Still, most pumpkin seed are hulled, meaning the outer husk is removed. These are what are often referred to as pepitas. Hulled pumpkin seeds are a lot smaller, flat, oval, and green colored.
As you might have guessed, pumpkin seeds come from pumpkins, a type of squash as well as a gourd. Most pumpkin seeds purchased from the store come from oil seed pumpkins or Styrian pumpkins and not your typical Halloween Jack-O-Lantern pumpkin. This is mainly because the hull comes off the seeds a lot easier in these pumpkins, so they are easier to process.
You can make pumpkin seeds at home. In fact, many do during the fall holidays. However, many will eat the hull around the seed after roasting. Though the hull is edible, it is very fibrous and often results in a chewy product. Pumpkin seeds are incredibly versatile and often found in salad toppers, trail mixes, bars, and snack mixes.
Health Benefits of Pumpkin Seeds
Pumpkins contain a large variety of essential nutrients and can provide a ton of health benefits to those who consume them regularly. Pumpkin seeds are rich in vitamin E and carotenoids. Both compounds act as antioxidants to protect our body against damage by free radicals. A diet rich in antioxidant foods can help to reduce risk for various chronic diseases, including cardiovascular disease and even some forms of cancer [1, 2, 3].
Pumpkin seeds are also rich in magnesium, a vital mineral often under-consumed in the Western diet. This mineral is essential for many chemical reactions in our body, including those necessary for controlling blood pressure, bone health and blood sugar regulation. They are also an excellent source of dietary fiber which is essential for our gut health and regularity and can help to us to maintain a healthy weight [4, 5, 6, 7].
In fact, the high fiber content of pumpkin seeds, along with its antioxidants, magnesium and healthy fats, can help to reduce cholesterol levels and may improve blood pressure. These are two of the most common risk factors for heart disease. As you can see, not only are pumpkin seeds delicious, but they can also help protect your health [8].
Do Pumpkin Seeds Have Iron?
Yes, pumpkin seeds contain a good source of iron. One cup of raw pumpkin seeds contains about 2-2.5mg of iron. To increase absorption, consume your pumpkin seeds with a vitamin C rich food, such as strawberries or citrus fruits.
Nutrition Facts for Pumpkin Seeds
Although pumpkin seeds seem calorie dense, with 150 calories per 1-ounce serving, they contain a good source of protein and fiber, which can help us to feel full for longer. They also contain a good amount of monounsaturated fatty acids, also known as “good fats,” that can help to improve heart health and satiety during meals.
Below are the nutrition facts for raw pumpkin seeds. It’s important to note that, like many store-bought nuts and seeds, they are often roasted and salted. Not only can this increase the calories and sodium content of these green seeds, depending on the oil used it can also render them non-compliant for those on the paleo diet.
Nutrition Facts (Per 1-ounce raw pumpkin seeds):
- Calories 150
- Fat 13g
- Saturated fat 2g
- Sodium 5mg
- Carbs 5g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 7g
Best Paleo Pumpkin Seed Brands
Although pumpkin seeds are paleo-friendly, not all the additives found in popular pumpkin seed brands are. For example, many brands roast their pumpkin seeds in sunflower oil, a non-paleo friendly ingredient. Let’s look at some of the best paleo-friendly pumpkin seed brands out there to help you make the best choice.
Gerbs Raw Pumpkin Seed Kernels
Vegan, Kosher, non-GMO, Gerbs is known for their allergy friendly foods and their raw pumpkin seed kernels are no exception. With nothing but pure, unadulterated hulled kernels, you don’t need to worry about foreign additives or non-paleo friendly hidden ingredients.
You can find this product online at various retail sites, including Amazon.com, priced at $19.99 for a 2-pound pack.
Ingredients:
- Raw pumpkin seed kernels
Nutrition Facts (Per 1-ounce):
- Calories 150
- Fat 13g
- Saturated fat 2g
- Sodium 5mg
- Carbs 5g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 7g
Go Raw Sprouted Organic Pumpkin Seeds
A touch of sea salt helps bring out the flavor of most foods and that is surely true for Go Raw sprouted organic pumpkin seeds. With sea salt as the only additive, these seeds are paleo, keto, vegan and vegetarian friendly. You can find this product online at various retail locations, including Thrivemarket.com and Amazon.com, priced at $14.40 for a 14-ounce bag.
Ingredients:
- Organic sprouted pumpkin seeds
- Sea salt
Nutrition Facts (Per ¼ cup):
- Calories 170
- Fat 14g
- Saturated fat 2.5g
- Sodium 170mg
- Carbs 3g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 9g
RockIt Snacks Crunchy Coated Pumpkin Seeds in Ranch Flavor
For those looking for a little extra zip to their snack, RockIt Snacks Crunchy Coated pumpkin seeds in ranch are packed full of flavor while maintaining paleo-friendly ingredients. You can find this product online at rockitsnacks.com priced at $14.97 for three 2-ounce packs.
Ingredients:
- Pumpkin seeds
- Pumpkin seed protein
- Cassava
- Potato
- Coconut
- Chicory
- Sea salt
- Garlic
- Onion
- Parsley
- Nutritional yeast
- Lactic acid
- Citric acid
- Avocado oil
- Gum Arabic
Nutrition Facts (Per 1-ounce):
- Calories 150
- Fat 7g
- Saturated fat 1.5g
- Sodium 55mg
- Carbs 11g
- Sugar 1g
- Added sugar 0g
- Fiber 4g
- Protein 10g
Paleo-Friendly Alternatives to Pumpkin Seeds
South Forty Sunflower Seeds
For those looking for a paleo-friendly alternative to pumpkin seeds, sunflower seeds, such as these South Forty seeds, are the next best thing. You can find this product online at south40snacks.com priced at $31.00 for an 8-ounce bag.
It should be noted that these seeds contain a significant amount of sodium per ¼ cup serving. The Dietary Guidelines for Americans recommends no more than 2300mg of sodium intake per day for adults. At 1100mg of sodium per serving, these seeds contain about 48% of your total daily value (DV) for sodium and therefore should be consumed in moderation.
Ingredients:
- Sunflower seeds
- Sea salt
Nutrition Facts (Per ¼ cup):
- Calories 150
- Fat 13g
- Saturated fat 1.5g
- Sodium 1100mg
- Carbs 6g
- Sugar 1g
- Added sugar 0g
- Fiber 3g
- Protein 5g
Now Real Food Unsalted Raw Almonds
Another alternative to pumpkin seeds on the paleo-friendly list is almonds. These nuts are as versatile as pumpkin seeds and will bring a similar crunchy, earthy flavor to your snack or meal. You can find this product online at Nowfoods.com priced at $7.99 for a 16-ounce bag.
Ingredients:
- Raw almonds
Nutrition Facts (Per 3-tablespoons):
- Calories 220
- Fat 19g
- Saturated fat 1.5g
- Sodium 0mg
- Carbs 8g
- Sugar 2g
- Added sugar 0g
- Fiber 5g
- Protein 8g
Thrive Market Paleo Snack Mix, Savory
Those looking for a more exciting snack that doesn’t contain sunflower seeds, check out Thrive Market’s paleo snack mix. With 100% paleo-friendly ingredients, you can enjoy a variety of flavors without worry. You can find this product online at Thrivemarket.com priced at $4.99 for a 6.2-ounce bag.
Ingredients:
- Banana chips
- Bananas
- Coconut oil
- Cashews
- Pecans
- Organic apple cider vinegar
- Organic coconut aminos
- Organic coconut nectar
- Organic coconut sap
- Sea salt
- Sea salt
- Olive oil
- Paprika
- Turmeric
- Onion powder
- Garlic powder
Nutrition Facts (Per 1/3 cup):
- Calories 160
- Fat 11g
- Saturated fat 6g
- Sodium 140mg
- Carbs 11g
- Sugar 1g
- Added sugar 0g
- Fiber 1g
- Protein 3g
Related Questions
Are Pumpkin Seeds Low FODMAP?
Yes, pumpkin seeds, as well as most other nuts and seeds, are considered a low FODMAP food for those struggling with irritable bowel syndrome (IBS).
Can Pumpkin Seeds be Eaten Raw?
Yes, pumpkin seeds can be eaten raw when hulled. However, you are not likely to enjoy them un-hulled if they are raw as the hull is very chewy in texture.
Should Pumpkin Seeds be Soaked Before Roasting?
Soaking pumpkin seeds before roasting is not a necessary step in the processes. However, for those roasting seeds at home it can help them be more easily digested. This is because it removes some of the enzymes and allows for a crunchier texture during roasting.