Pumpkin Seeds (Pepitas)

Nutrition per ~28 g · a small handful

1.3 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.

What it feeds primary sources only

Systems

Pathways

Overview

Pumpkin seeds, the edible kernels from Cucurbita pepo, have been cultivated for thousands of years across Mesoamerica and are now recognized as a functional food in longevity nutrition. Per 100g, they provide approximately 446 calories, 19g protein, 49g fat (including 16g polyunsaturated fats rich in omega-6), 9g carbohydrates, and exceptional micronutrient density: 592mg magnesium (142% DV), 7.99mg zinc (73% DV), 8.8mg iron (49% DV), and 1.7mg manganese. Their unique bioactive profile includes phytosterols (160mg/100g), which compete with dietary cholesterol for absorption, and phenolic compounds with antioxidant properties. Pumpkin seeds contain lignans and other polyphenols that support hormonal balance and cellular health. The high magnesium content is particularly relevant for aging populations, supporting muscle function, bone density, and cardiovascular rhythm. Their zinc bioavailability is enhanced by relatively low phytate content compared to other seeds. Rich in tryptophan, they support serotonin synthesis, potentially benefiting mood and sleep quality—critical factors in healthy aging.

Health benefits 5

Pairs with

• Pair with dark leafy greens (spinach, kale) because the vitamin C enhances non-heme iron bioavailability from seeds
• Combine with orange vegetables (carrots, sweet potato) because fat-soluble carotenoids require dietary fat for absorption, and seed oils facilitate this process
• Mix with fermented foods (kimchi, sauerkraut) because probiotics may enhance mineral bioavailability and support phytate degradation
• Pair with whole grains (quinoa, oats) because the combination provides complete amino acid profiles and complementary micronutrients for sustained energy

In the kitchen

• Store in airtight containers in a cool, dark place or refrigerator for up to 3 months to prevent oxidation of polyunsaturated fats; freezing extends shelf life to 6+ months
• Select raw, unsalted seeds when possible; if roasted, choose varieties roasted at lower temperatures (below 160°C/320°F) to preserve heat-sensitive nutrients like vitamin E
• Consume 1 ounce (28g, roughly 1/4 cup) daily as a practical serving; this provides meaningful micronutrient contributions without excessive caloric density
• Soak seeds for 2-4 hours before consumption to reduce phytate content by 30-40%, enhancing mineral absorption—discard soak water
• Grind or chew thoroughly to break seed coat and improve nutrient bioavailability, or consume as seed butter for easier digestion in older adults

When to eat it anytime

Pumpkin seeds work well across multiple time points. Morning consumption supports sustained energy and micronutrient absorption; evening consumption provides tryptophan and magnesium for sleep support. No time restriction exists, making them flexible for individual preference and meal structure.

Breaks a fast

While not suitable for strict water fasting, a small handful during extended fasting windows (16+ hours) provides minimal caloric disruption while supporting micronutrient status.