Right way to munch on pumpkin seeds for a nutrient boost: Health risks you should know before grabbing another handful

Few can resist the satisfying crunch of roasted pumpkin seeds. Once a vegetable by-product, these tiny green gems have become a staple in salads, granola, and even desserts. But as with all things labelled “superfood,” there’s a catch. Nutrition experts caution that even the healthiest seeds can lose their shine when eaten in excess.

The report by Delish featuring insights from leading nutritionists unpacks the fine line between a healthy handful and overindulgence.

A Nutrient Powerhouse in a Tiny Package
“Pumpkin seeds are tiny but mighty,” says Carolina Schneider, M.S., R.D., in-house nutritionist at Daily Harvest, in her conversation with Delish. Indeed, a single ounce (about a quarter cup) delivers up to 8 grams of plant-based protein, healthy fats, and essential minerals.

They’re notably rich in magnesium, a mineral that nutritionist Dr. Daryl Gioffre describes as one most Americans lack. In his words, “By getting plenty of magnesium, you’re going to have more energy, better rest, a stabilized mood and metabolism.” Pumpkin seeds also offer zinc, known for strengthening immunity and supporting skin health.

It’s easy to see why these seeds have gained their “superfood” reputation—packed with nutrients, versatile in the kitchen, and undeniably satisfying.

The Downside of Overdoing It
However, the same dense nutrition that makes pumpkin seeds beneficial can also make them troublesome in large amounts. Schneider notes that pumpkin seeds are “calorie-dense,” packing around 160 calories per ounce, most of which come from fat. “Overconsumption might contribute to digestive discomfort or stomach upset, especially for people who have fat malabsorption issues,” she explains.

Kristen Lorenz, R.D., founder of KLL Nutrition, adds another layer to the warning—fiber overload. Pumpkin seed shells contain nearly three times more fiber than their shelled counterparts. “While fiber is great for digestion, a sudden spike can cause bloating or constipation, especially if you’re not used to it,” Lorenz tells Delish.

And if you’re fond of store-bought roasted seeds, there’s the sodium trap to consider. “Salted varieties can be high in sodium, which is important to watch, especially for those with high blood pressure,” Schneider advises.

Finding the Crunch-Sweet Spot
The verdict? Pumpkin seeds are best enjoyed in moderation. Experts recommend a quarter-cup serving per day—enough to reap the benefits without overwhelming your system. When eaten sensibly, they can help balance energy levels, support heart health, and even boost skin quality.

But finish an entire bag, and that innocent snack could turn into an evening of bloating, salt overload, or calorie creep.

Pumpkin seeds prove that even nutritional heroes have their limits. Their magnesium and zinc make them a worthy addition to your diet, but portion control is key to keeping their benefits intact.