Are bigs pumpkin seeds healthy?

December 18, 2025 •

4 min read

According to the Environmental Working Group (EWG), some BIGS Simply Salted Pumpkin Seeds are classified as having “no processing concerns,” yet a single serving of the salted variety can contain over 50% of the daily recommended sodium. This contradiction begs the question: are bigs pumpkin seeds healthy for regular consumption?

Quick Summary

This article explores the nutritional profile of BIGS pumpkin seeds, examining the health benefits of their protein, fiber, and mineral content while highlighting the significant health considerations, particularly the high sodium levels in salted versions. It advises on how to incorporate them healthily.

Key Points

High Sodium Content: Salted varieties of BIGS pumpkin seeds are very high in sodium, potentially outweighing the natural health benefits for many consumers.
Rich in Nutrients: Despite the sodium, pumpkin seeds are a powerhouse of essential nutrients, including protein, fiber, magnesium, and zinc.
Mindful Consumption: Opting for unsalted versions or roasting raw seeds at home is the best way to control sodium intake and enjoy the health benefits.
Digestive Effects: The high fiber content can cause digestive discomfort like bloating or gas if consumed in large amounts, so portion control is important.
Heart and Bone Health: The magnesium and healthy fats in pumpkin seeds are particularly beneficial for promoting heart and bone health.
Sleep Promoter: The amino acid tryptophan found in pumpkin seeds can help promote better sleep quality.

A Tale of Two Seeds: The Nutritional Benefits vs. The Sodium Burden

BIGS pumpkin seeds are a popular and convenient snack, but their healthfulness is a nuanced topic. On one hand, pumpkin seeds themselves, also known as pepitas, are nutritional powerhouses packed with vitamins, minerals, and healthy fats. On the other, the processing, particularly heavy salting, can drastically alter the final product's nutritional impact, raising concerns for regular consumers.

The Nutritional Upside: What's In a Pumpkin Seed?

Pumpkin seeds are full of essential nutrients that support overall well-being. A small serving can provide a substantial quantity of the following:

High Protein: Seeds are an excellent source of plant-based protein, crucial for muscle repair and satiety.
Dietary Fiber: Both shelled and whole pumpkin seeds offer a great amount of fiber, which promotes digestive health and helps control blood sugar levels. Whole seeds with the shell offer significantly more fiber than shelled versions.
Magnesium: Often a lacking mineral in Western diets, magnesium from pumpkin seeds plays a role in blood pressure control, bone health, and heart function.
Zinc: These seeds are rich in zinc, a mineral vital for immune function and prostate health.
Heart-Healthy Fats: The polyunsaturated and monounsaturated fats in pumpkin seeds are beneficial for cardiovascular health, helping to lower bad cholesterol levels.
Antioxidants: Rich in antioxidants like vitamin E and carotenoids, pumpkin seeds help protect cells from damage and reduce inflammation.
Tryptophan: This amino acid is a natural source for promoting sleep and improving sleep quality.

The Salted Downside: High Sodium Content

For many, the main issue with branded snacks like BIGS is the high sodium content in their salted varieties. For instance, a single 1/3-cup serving of BIGS Salted Pumpkin Seeds contains 1220mg of sodium, which is 53% of the Daily Value, based on a 2000 calorie diet. This is a very significant amount for a snack and can pose health risks, especially for individuals monitoring their blood pressure.

Potential Risks of High Sodium Intake:

Elevated Blood Pressure: Excessive sodium is a major contributor to high blood pressure, increasing the risk of heart disease and stroke.
Fluid Retention: High salt intake can cause the body to retain water, leading to bloating and discomfort.
Kidney Strain: The kidneys work to filter excess sodium from the blood. A consistently high intake can put an unnecessary strain on these vital organs.

Comparison: BIGS Simply Salted vs. Raw Pumpkin Seeds

To better understand the trade-offs, let's compare a popular salted BIGS variety with plain, raw pumpkin seeds (nutritional data is approximate).


Feature	BIGS Simply Salted (per 1/3 cup)	Raw Pumpkin Seeds (per 1/4 cup, shelled)
Sodium	1220mg (53% DV)	Minimal (around 5mg)
Protein	10g	8.5g
Fiber	8g	4.2g (for same serving size estimate)
Calories	190	163
Added Ingredients	Salt	None
Processing	Roasted, salted	None

This table clearly illustrates the stark difference in sodium content. While the BIGS salted version may have a slight edge in some macro-nutrients due to processing and potential seasoning, the massive sodium load is a crucial factor for anyone concerned about heart health.

Best Practices for Healthy Pumpkin Seed Consumption

For those who love pumpkin seeds but want to minimize health risks, there are better ways to enjoy them. This includes choosing the right type and minding portion control.

Choosing the Healthiest Option

Buy Unsalted or Raw Seeds: Look for unsalted versions of BIGS or other brands. The healthiest option is often purchasing raw, unsalted seeds, sometimes labeled as 'pepitas.'
Roast Your Own: For optimal control over ingredients, you can easily roast raw pumpkin seeds at home. Simply toss them with a small amount of oil and seasoning, and bake them until crispy. This method allows you to add a dash of salt for flavor without consuming excessive amounts.

Moderation and Portion Control

Pumpkin seeds are calorie-dense, and it's easy to overconsume them. The recommended serving size is typically around one ounce, or a quarter cup. A handful a day can provide great nutritional benefits without leading to excessive calorie or sodium intake. Overeating can also lead to digestive issues due to the high fiber content. For more information on managing portion sizes and overall diet, consult reliable health resources like the American Heart Association.

Conclusion: Navigating the Healthy vs. Unhealthy Balance

So, are BIGS pumpkin seeds healthy? The answer depends heavily on the specific product and how it is consumed. The pumpkin seed itself is a nutritional superfood, offering significant protein, fiber, and essential minerals. However, heavily salted, pre-packaged versions like some BIGS varieties can contain an unhealthy amount of sodium, undermining these benefits. By opting for unsalted versions or preparing raw seeds at home, consumers can reap the immense nutritional rewards of pumpkin seeds while avoiding the potential pitfalls of high sodium intake. Moderation and conscious choices are key to making this tasty snack a truly healthy part of your diet.

Frequently Asked Questions

A 1/3-cup serving of BIGS Simply Salted Pumpkin Seeds contains 1220mg of sodium, which is 53% of the recommended Daily Value.

Yes, pumpkin seeds are rich in zinc, which is a mineral known to be beneficial for prostate health and may help reduce the symptoms of benign prostatic hyperplasia (BPH).

Yes, overeating pumpkin seeds can lead to digestive discomfort such as bloating, gas, or diarrhea due to their high fiber content. They are also calorie-dense, so excessive consumption can contribute to weight gain.

Both raw and roasted pumpkin seeds are healthy. Raw seeds may retain slightly more nutrients sensitive to heat, but roasting can increase the antioxidant levels and makes them more digestible for some people.

Yes, the shells are safe and provide a significant amount of fiber. However, the tough texture might be difficult for some to digest, and individuals with digestive disorders should limit or avoid them.

Pumpkin seeds are a natural source of the amino acid tryptophan, which the body converts into serotonin and melatonin. This can help promote relaxation and improve sleep quality.

According to the EWG, some BIGS varieties like 'Simply Salted' have 'no processing concerns,' but they are roasted and heavily salted. They do not contain artificial or industrial ingredients.