Pumpkin Seeds Calories – Are They Worth Eating Daily? What Do Nutritionists Recommend?
You might be surprised to know that the pumpkin seeds although are high in calories (approximately 150 calories per 28 grams), they are one of the MOST NUTRITIONALLY POWERFUL seeds on this planet? True, they come with calories but these are the good ones that not only give you health benefits but also vitamins, minerals, protein, magnesium, and fats that are good for healing and not harming.
It is the wrong belief that seeds are “fattening” that leads to the avoidance of pumpkin seeds and, hence, missing out on the biggest fact: they curb hunger, maintain sugar levels, and even improve sleep due to the magnesium + tryptophan content. Several studies have indicated that pumpkin seeds help recuperate muscles, elevate mood, support heart health, and relieve joint pain, as well as hormonal issues. To sum up, these calories do not work against you but rather FOR YOU. This is why I, a nutrition expert, recommend putting them on the list of daily diet (in small controlled portions) instead of banning them.
Nutritional Overview (28g approx. – 1 small handful)
| Nutrient | Amount |
| Calories | 150 kcal |
| Protein | 7+ grams |
| Healthy Fats | 13 grams |
| Fiber | 1.7 grams |
| Magnesium | 37% of daily need |
| Zinc | Very Rich Source |
This combination of nutrients makes pumpkin seeds as a remarkably powerful snack for muscle, brain and metabolic health.
REALLIFE Benefits That Matter
- helps restore muscles (excellent source of protein from plants + magnesium)
- fiber facilitates bowel movement
- supports hormonal balance (especially women)
- suitable for snacks at night
- positive effect on sleep
- fights joint inflammation gently
Do not be afraid of calories. Be afraid of empty calories. Pumpkin seeds have calories but they are the powerful ones. They fortify your body instead of harming it.
Physiotherapy-based recovery diets always include pumpkin seeds, since muscles require magnesium, good fats and amino acids for the healing process. Hence, at Physio Resource (the Rehabilitation center in Lahore, Best nutrionist in Gulberg, Lahore) – diet and recovery work together to expedite the healing process.
You might also like: How to Use Chia Seeds to Lose Belly Fat
How to Add Pumpkin Seeds Smartly?
- yogurt or oatmeal topped with them
- smoothie bowl with them
- salad toppings with them
- eat a small handful before workout
- almonds + walnuts mix to form your “daily smart snack pouch”
Tip: Do not exceed the recommended serving size. A small handful is plenty.
About Physio Resource
Physio Resource is not an ordinary physiotherapy clinic. Lahore-based advanced rehabilitation center with the best physiotherapists in Lahore and expert diet & nutrition support of specialists like Dr. Zara Yameen is what it is. We are considered to be the best physiotherapy clinic in Gulberg, Lahore, as we integrate physiotherapy + nutrition + personalized recovery plans using the most modern evidence-based methods.
Schedule an Appointment
If you require a personalized diet plan, posture correction plan, pain relief, muscle recovery, or full rehabilitation program at home or in a clinic, Call / WhatsApp Physio Resource Now to schedule an appointment
Your wellness journey can start today.
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
Blog by Dr. Zara Yameen – Consultant Clinical Nutritionist (Author)
Dr. Zara Yameen a Consultant Clinical Nutritionist is an absolute expert and she has rich experience in metabolic health, weight control and therapeutic diet planning. She works with real patients and witnesses the impact of even the tiniest dietary changes (like adding pumpkin seeds) in a quick and easy way. By using these and other approaches she has developed over the years, she has managed to gain the trust of patients in Lahore who are looking for real results and not fads.
Written by: Dr. Zara Yameen (Consultant Dietitian, MPhil (HND), DDNS)
