With popular treats like pumpkin bread, pumpkin rolls, and pumpkin spice lattes, it’s easy to think of pumpkin as a dessert rather than a health food.

In reality, pumpkin is a superfruit with an abundance of nutrients like vitamin C, vitamin E, potassium, fiber, and zinc that support overall health.¹

Pumpkins contain four main carotenoids: beta-carotene, alpha-carotene, lutein, and zeaxanthin. Beta-carotene is the most abundant, especially in the peel and pulp, and gives pumpkins their orange color. The body converts it into vitamin A. Lutein and zeaxanthin are found mainly in pumpkin seed oil.²

Pumpkin carotenoids mainly support eye health and immune function, with added benefits from their antioxidant and anti-inflammatory properties.²

In addition to its flesh, pumpkin seeds provide a host of benefits of their own. They are one of the best sources of magnesium, providing about 190 mg per ounce¹ (about half of the daily requirement).³ They are also a good source of unsaturated fats and fiber. About 32 grams of seeds provide about 10 grams of protein and 15 grams of fats;¹ they’re an ideal healthy snack.

One noteworthy benefit of pumpkin seeds is their ability to help regulate blood sugar levels. In a study of 25 adults, eating 65 grams of whole pumpkin seeds with a high-carbohydrate meal for three nonconsecutive days led to a 35% reduction in after-meal blood sugar levels, compared to the control group.⁴

Studies have shown pumpkin’s benefits for urinary health. For example, in people with overactive bladder, taking 10 grams of pumpkin seed oil daily for 12 weeks significantly reduced symptoms on the Overactive Bladder Symptom Score.⁵

In another study of men with lower urinary tract symptoms and/or BPH, consuming 10 grams per day of pumpkin seeds (about two teaspoons) for 12 months led to clinically relevant reductions in the International Prostate Symptom Scores, compared to placebo. Approximately 58% of men consuming pumpkin seeds achieved a five-point drop in their score, which is considered a clinically meaningful improvement.⁶

Raising HDL cholesterol may be just as important as lowering LDL for reducing cardiovascular disease risk. In a pilot study of 35 postmenopausal women, pumpkin seed oil (2 g/day for 12 weeks) significantly increased HDL (“good”) cholesterol, lowered diastolic blood pressure, and reduced menopausal symptoms such as hot flushes, headaches, and joint pain compared to placebo. No major side effects were reported. The authors suggested that pumpkin seed oil may offer cardiovascular and symptom relief benefits, but larger studies are needed to confirm these findings.⁷

Pumpkin is a versatile food that can be enjoyed all year round. It adds a flavor boost to oatmeal, smoothies, or yogurt, or can be used as a thickener in soups, pasta sauce, or stew.

In addition, pumpkin seeds (also called pepitas) can be roasted whole or hulled. Eat these nutty-flavored seeds as an on-the-go snack, add to granola, stir into yogurt, or sprinkle them on salads or stir fries.

References

1. Batool M, Ranjha M, Roobab U, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel). 2022 May 24;11(11).
2. Ninčević Grassino A, Rimac Brnčić S, Badanjak Sabolović M, et al. Carotenoid Content and Profiles of Pumpkin Products and By-Products. Molecules. 2023 Jan 15;28(2).
3. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed September 24, 2025.
4. Candido FG, de Oliveira FCE, Lima MFC, et al. Addition of pooled pumpkin seed to mixed meals reduced postprandial glycemia: a randomized placebo-controlled clinical trial. Nutr Res. 2018 Apr 26;56:90-7.
5. Nishimura M, Ohkawara T, Sato H, et al. Pumpkin Seed Oil Extracted From Cucurbita maxima Improves Urinary Disorder in Human Overactive Bladder. J Tradit Complement Med. 2014 Jan;4(1):72-4.
6. Vahlensieck W, Theurer C, Pfitzer E, et al. Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia in the one-year, randomized, placebo-controlled GRANU study. Urol Int. 2015;94(3):286-95.
7. Gossell-Williams M, Hyde C, Hunter T, et al. Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: pilot study. Climacteric. 2011 Oct;14(5):558-64.