The Nutritional Value of Squash Seeds: A Comprehensive Breakdown

November 30, 2025 •

4 min read

According to USDA data, a single ounce of dried, shelled pumpkin and squash seeds contains over 150 calories, packed with protein and healthy fats. This remarkable density highlights the significant nutritional value of squash seeds, making them a powerful and wholesome addition to any diet.

Quick Summary

Squash seeds are a dense source of nutrients, including protein, fiber, and unsaturated fats, alongside essential minerals like magnesium, iron, and zinc. They offer significant benefits for heart and digestive health, making them a valuable dietary addition.

Key Points

Rich in Macronutrients: Squash seeds are an excellent source of plant-based protein, healthy unsaturated fats, and dietary fiber.
Mineral Powerhouse: They are loaded with essential minerals, including magnesium, zinc, iron, and phosphorus, which support numerous bodily functions.
Antioxidant-Rich: The seeds contain potent antioxidants like vitamin E and carotenoids that help protect cells from damage and reduce inflammation.
Benefits Heart and Prostate Health: The combination of nutrients, especially magnesium and healthy fats, promotes cardiovascular wellness and can alleviate symptoms of BPH.
Aids Digestion and Sleep: High fiber content supports digestive health, while the amino acid tryptophan helps promote better sleep.
Versatile Ingredient: Squash seeds are easily incorporated into various dishes, including snacks, salads, and baked goods, offering a nutritional boost.

The Core Nutritional Profile of Squash Seeds

When assessing the nutritional value of squash seeds, it is important to understand their macro and micronutrient composition. Often referred to interchangeably with pumpkin seeds, most varieties of squash seeds share a remarkably similar nutritional profile. A typical 1-ounce (approx. 28g) serving of dried, hulled squash seeds offers a concentrated dose of essential nutrients.

Macronutrients

Protein: Squash seeds are a powerful plant-based protein source. A 1-ounce serving can provide between 7 and 9 grams of protein, which is essential for building and repairing tissues, as well as producing enzymes and hormones.
Healthy Fats: The majority of the calorie content comes from healthy, unsaturated fats, including omega-6 fatty acids. These fats are crucial for brain function, cell growth, and reducing inflammation. As a result, the seeds are relatively high in calories, so moderation is key.
Dietary Fiber: A good source of dietary fiber, squash seeds support digestive health by promoting regular bowel movements. The fiber content can also help you feel full, which may aid in weight management.

Essential Minerals and Vitamins

Squash seeds are packed with a variety of minerals that are vital for overall health. These include:

Magnesium: An excellent source of magnesium, these seeds support over 600 chemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation.
Zinc: Crucial for immune function, protein synthesis, wound healing, and reproductive health, particularly in males.
Iron: Provides a notable amount of iron, which is necessary for oxygen transport and energy production in the body.
Phosphorus: An abundant mineral in the body, phosphorus works with calcium to build and maintain strong bones and teeth.
Antioxidants: Squash seeds contain potent antioxidants, such as vitamin E, carotenoids, and phenolic compounds. These compounds help to protect your cells from damage caused by free radicals, reducing inflammation and the risk of chronic diseases.

Health Benefits Supported by Research

The rich nutrient profile of squash seeds translates into several significant health benefits:

Enhanced Heart Health: The combination of magnesium, antioxidants, and healthy fats helps to improve blood flow, lower blood pressure, and increase beneficial cholesterol levels.
Improved Sleep Quality: As a natural source of tryptophan, an amino acid that the body converts into serotonin and melatonin, squash seeds can help promote better sleep.
Supports Prostate Health: Studies have indicated that consuming pumpkin (and by extension, squash) seed oil can help relieve symptoms associated with benign prostatic hyperplasia (BPH) and improve overall quality of life for those with the condition.
Supports Bladder Health: Similar to prostate health, research has shown that squash seed products can help alleviate symptoms of an overactive bladder.

Nutritional Comparison: Squash vs. Pumpkin Seeds

While often treated as interchangeable in recipes, there are slight differences in the nutritional content and physical characteristics between squash and pumpkin seeds.


Feature	Typical Squash Seeds	Pumpkin Seeds (Pepitas)
Appearance	White or cream-colored, with a tough, fibrous outer shell.	Often green, flat, and oval-shaped (known as pepitas, hulled).
Preparation	Requires roasting to make the hard outer shell edible and crunchy.	Available hulled, ready to eat, or can be roasted with the shell on.
Fiber Content	Good source, typically more fiber when consumed with the shell.	Good source, especially high in fiber when consumed with the shell.
Protein Content	Very similar, providing a strong dose of plant-based protein.	Very similar, providing a strong dose of plant-based protein.
Minerals	Excellent source of magnesium, iron, and zinc.	Excellent source of magnesium, iron, and zinc.
Taste	Mild, nutty flavor. Can be made more flavorful with seasonings.	Distinct nutty, slightly sweet taste.

How to Incorporate Squash Seeds into Your Diet

There are numerous ways to enjoy the nutritional benefits of squash seeds. A simple preparation is often the best:

Roasted Snack: After cleaning the seeds, toss them in a small amount of olive oil and your favorite seasonings (salt, pepper, paprika). Roast them in the oven at 300°F (150°C) until golden brown and crispy.
Salad Topping: Add a sprinkle of roasted squash seeds to salads for a satisfying crunch and a boost of nutrients.
Granola and Cereal: Mix them into homemade granola or sprinkle them over your morning oatmeal or cereal.
Homemade Pesto: Use squash seeds as a nut-free alternative to pine nuts in pesto recipes.
Soup Garnish: Add a handful to your favorite squash or vegetable soup before serving for added texture and nutrients.

Potential Downsides and Considerations

While generally safe and healthy, it is wise to consume squash seeds in moderation. Excessive consumption can lead to certain issues:

Digestive Issues: The high fiber content, especially with the shell, can cause gas, bloating, or cramping if consumed in large quantities, particularly for those not accustomed to a high-fiber diet.
Weight Gain: Due to their high calorie and fat density, overindulging can lead to unwanted weight gain if not balanced within your daily caloric intake.
Phytic Acid: Raw seeds contain phytic acid, an 'antinutrient' that can bind to minerals and reduce their absorption. Soaking or sprouting the seeds can help reduce phytic acid content.

Conclusion

Squash seeds are more than just kitchen waste; they are a nutrient-dense superfood deserving of a place in a healthy diet. Packed with protein, fiber, healthy fats, and a host of crucial minerals like magnesium and zinc, they offer a wide array of health benefits, from supporting heart and digestive health to boosting sleep quality. While best enjoyed in moderation due to their calorie density, incorporating roasted squash seeds into your meals is an easy and delicious way to enhance your overall nutrition. For more information on plant-based nutrition, you can visit a reliable resource like WebMD.

Frequently Asked Questions

Yes, seeds from most winter and summer squashes, including butternut, acorn, and zucchini, are edible. They can be prepared and consumed in the same manner as pumpkin seeds.

The most common preparation is roasting. After cleaning and drying the seeds, toss them in a little oil and your preferred seasonings, then roast in the oven until golden and crunchy.

Yes, squash seeds are an excellent plant-based source of protein. A single 1-ounce serving of dried, hulled seeds can contain between 7 and 9 grams of protein, comparable to many nuts.

Absolutely. A significant portion of the calories in squash seeds comes from healthy unsaturated fats, which are beneficial for heart health and other bodily functions.

While nutritious, consuming too many squash seeds can cause digestive issues like bloating or gas due to their high fiber content. Their high calorie density can also contribute to weight gain if overconsumed.

The nutritional profiles of squash and pumpkin seeds are very similar. The main difference often lies in appearance and preparation; what we typically buy as pepitas are hulled, green pumpkin seeds, while other squash seeds are often roasted with their shells.

Yes, squash seeds are a natural source of tryptophan, an amino acid that aids in the production of sleep-promoting hormones. They also contain magnesium, which is associated with better sleep quality.

Besides the risk of digestive discomfort or weight gain from excessive intake, individuals with specific allergies should be cautious. People on certain medications, like blood thinners, should also consult a doctor due to potential interactions with vitamin K and omega-3s.