Pumpkin Seed Protein Benefits Explained

Vegan protein sources are becoming increasingly popular as people adopt healthy plant-based diets. One of the many options leading the plant-based protein movement is pumpkin seed protein.

What is Pumpkin Seed Protein?

Pumpkin seed protein comes directly from ground or roasted seeds of pumpkins, generally from the Cucurbita pepo and Cucurbita maxima species. The seeds are a healthy plant-based protein source for everyone (not just vegans) but are predominantly used by vegans or those with allergies to dairy products.

Pumpkin seed nutrition

Aside from protein, pumpkin seeds contain a wide variety of nutrients, including vital vitamins and minerals. Just 28 grams of powdered pumpkin seed contains:

Calories: 151 kcal
Fat: 12g (of which saturated fat: 2g, monounsaturated fat: 4g & polyunsaturated fat: 6g)
Carbohydrates: 4g (of which 0.5g sugar)
Dietary fibre: 2g
Sodium: 5mg
Potassium: 226mg
Magnesium: 150mg
Iron: 4mg
Zinc: 2mg
Vitamin E: ~0.6 mg (4% of DV)
Vitamin K: ~2.0 mcg (2% of DV)
Vitamin B1 (Thiamine): ~0.1 mg (8% of DV)
Vitamin B2 (Riboflavin): ~0.1 mg (8% of DV)
Vitamin B3 (Niacin): ~0.7 mg (4% of DV)
Vitamin B5 (Pantothenic Acid): ~0.2 mg (4% of DV)
Vitamin B6 (Pyridoxine): ~0.1 mg (6% of DV)
Folate (B9): ~17 mcg (4% of DV)

Nutritional values may vary slightly depending on the brand and product.

What Are the benefits of Pumpkin Seed Protein?

Pumpkin seed protein is rich in nutrients that benefit the body. Let’s take a look at some of the most notable advantages.

High in antioxidants

Pumpkin seeds contain many antioxidants, such as flavonoids and phenolic acids. These plant-based compounds help reduce oxidative damage to the body, lower inflammation and protect it from diseases.

May promote heart health

Just 28g of pumpkin seed powder provides 4g of dietary fibre, a crucial nutrient in heart health. The powder is also rich in potassium—just 28g provides 10% of your daily value (DV). Potassium helps lower blood pressure and removes excess sodium through your urine, which could cause kidney problems if left to build up.

May aid sleep

Pumpkin seeds contain high levels of tryptophan, an essential amino acid that helps the body produce serotonin and melatonin. These chemicals help regulate sleep, sleep-wake cycles and appetite.

Additionally, 28g of pumpkin seed protein provides 35% of your DV for iron. A 2018 review found that 35 out of 93 articles noted a positive correlation between iron deficiency and sleep issues. The same review found that another 36 studies suggested that iron supplementation was beneficial for better sleep.

May support reproductive health in men

Research shows that pumpkin seeds might support reproductive health thanks to their rich zinc content. A 2018 study found that pumpkin seed extract improves sperm quality and quantity.

Additionally, an animal-based study found that pumpkin seed oil supplements combined with vitamin E improved sperm quality and reproductive performance in roosters. Although the results are encouraging, more research is needed to fully understand how pumpkin seeds could benefit reproductive health in humans.

Works with a variety of diets

Pumpkin seed powder is naturally low in carbohydrates and gluten-free. Additionally, the protein is free of the most common allergens, including:

Eggs
Milk
Wheat
Fish
Shellfish
Peanuts
Tree nuts
Soy

Is Pumpkin Seed a Complete Protein?

Pumpkin seeds are not technically a complete protein. Although the seeds contain all nine essential amino acids, they lack lysine, which produces the nutrients responsible for energy conversion. For a complete protein profile, combine pumpkin seeds with other protein-rich foods such as oats, chickpeas and lentils.

Pumpkin Seed Protein vs. Whey

Both pumpkin seed protein and whey are excellent protein sources, but there are important differences to consider. Whey protein is derived from milk and contains around 90% protein per serving, while pumpkin seed protein often contains around 60-70%.

Although pumpkin seed protein contains less protein per serving, it has a broader nutritional profile that contains fibre, vitamins and minerals, making it a well-rounded plant-based protein.

Pumpkin Seed Side Effects

While pumpkin seeds are a healthful food, The American Heart Association recommends keeping a daily portion to around 28 to 30g. Since pumpkin seeds are high in fibre, overeating them can cause bloating. Additionally, their high fatty oil content can impact digestion.

Some people can be allergic to pumpkin seeds. If you’re unsure, speak to your doctor or dietician before purchasing.

How To Get Pumpkin Seed Protein Into Your Diet

Pumpkin seeds are a highly versatile food, and people regularly enjoy them as delicious ingredients in meals, smoothies, snacks and more. Some of our favourite pumpkin-related recipes include:

Get Your Pumpkin Seed Protein With Protein Works

If you’re searching for a nutritious and reputable pumpkin seed protein source, Protein Works has you covered. We have a range of delicious, premium, high-quality vegan protein powders packed with a plant-based protein blend.