Pumpkin Seeds: The Latest Superfood? (+1 Amazing Recipe)

pumpkin seeds superfood

Believe it or not, pumpkin seeds can be found in grocery stores throughout the year—not just in the fall. And they’re a tasty addition to a wide array of foods, including on top of salads in the spring and summer months. Plus, pumpkin seeds are gaining notoriety as the latest superfood. Why? Let’s look at just some of the reasons pumpkin seeds superfood is becoming a more common phrase, no matter which season it is.

Why Pumpkin Seeds Are Indeed Superfoods

Pumpkin seeds, which are also called pepitas in Spanish, are nutrient-dense and a good source of magnesium, manganese, iron, zinc, copper, Vitamin E, and other antioxidants and beneficial plant compounds. A one-ounce serving provides ~160 calories, mainly from fats (14 grams) and protein (8.6 grams), with only 3 grams of carbohydrates, 1.7 grams being fiber. So, it’s no surprise that they may provide an array of health benefits, such as:

  • Heart Health Support: Thanks to their rich supply of antioxidants, magnesium, and essential fatty acids, pumpkin seeds may support overall health. Magnesium, for instance, has been linked to helping lower blood pressure and reduce the risk of heart disease.
  • Help the Body Fight Inflammation: Antioxidants found in pumpkin seeds, such as carotenoids and vitamin E, can help the body fight excess inflammation and protect against harmful free radicals.
  • Improve Sleep: One of the most commonly overlooked aspects of health is ensuring we get enough sleep. As a natural source of tryptophan, an amino acid that helps promote sleep, pumpkin seeds may help you drift off more easily. Plus, they’re rich in the mineral magnesium, which is also an important nutrient that may help promote sleep quality.
  • Promote Blood Sugar Control: Pumpkin seeds are a rich source of fiber, protein, healthy fats, and magnesium, which have been found to help lower blood sugar levels.
  • Bone Health Support: Again, because they’re rich in magnesium, pumpkin seeds may help strengthen bone health and potentially prevent the onset of osteoporosis.
  • Promote Digestive Health: Good gut health is vital, and foods that are rich in fiber, such as pumpkin seeds, help support a healthy digestive tract and keep people regular. As a bonus, high-fiber diets are also associated with a lower risk of obesity.
  • Support the Immune System: Pumpkin seeds are also a good source of zinc, which is an important nutrient for the immune system. So, snacking on seeds may help keep the immune system healthy. A diet that’s high in zinc has also been associated with improved fertility in men.
  • Promote Prostate and Bladder Health: Pumpkin seeds have been used traditionally to help alleviate urinary disorders and may also help ease signs of a BPH (benign prostatic hyperplasia or an enlarged prostate) according to research.

Eating more pumpkin seeds is easy. You can roast them to snack on, add them to salads or soups, blend them into smoothies, bake them into bread, toss them on top of yogurt or oatmeal, or try this quick, tasty, and high-protein recipe that also features the yummy new flavor of BioTRUST’s Low Carb Protein Powder Blend: Salted Caramel.

pumpkin seeds superfood

Protein-Packed Pumpkin Power Balls

Course: Breakfast, Snack
Cuisine: American
Keyword: pumpkin seeds superfood
Servings: 12
Calories: 220kcal


  • 2 ½ cups old-fashioned rolled oats
  • 3 scoops Salted Caramel Low Carb Protein Powder Blend
  • ¼ cup unsweetened coconut shredded
  • ¼ cup chia seeds
  • 2 tsp pumpkin pie spice
  • ½ tsp ground cinnamon
  • Pinch of salt
  • ¼ cup creamy natural peanut butter or nut butter of your choice
  • 1/3 cup canned pure pumpkin puree not pumpkin pie filling
  • 2 Tbsp maple syrup
  • 1 Tbsp melted coconut oil
  • 1 tsp pure vanilla extract
  • 1/3 cup mini chocolate chips
  • 3 Tbsp roasted pumpkin seeds roughly chopped


  • Combine the oats, protein powder, coconut, chia seeds, spices, and salt in a medium-sized bowl. Stir.
  • Then add the rest of the ingredients and stir to combine.
  • Place the mixture into the fridge and chill for 10 to 20 minutes.
  • With your hands, roll the mixture into 24 balls.
  • Enjoy two power balls for a serving, perhaps with a cup of coffee or tea, for an energy-boosting afternoon snack.


Note: The power balls can be stored in the fridge for up to 2 weeks or in the freezer for up to 3 months (if they last that long). 


Fiber: 5g | Calories: 220kcal | Fat: 11g | Protein: 8g | Carbohydrates: 21g
Tried this recipe?Let us know how it was!