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How can eating too many pumpkin seeds affect your body? 5 potential side effects

Pumpkin seeds offer benefits like better gut health. But eating them in excess can lead to side effects like weight gain.
Written by: Aayushi Gupta
Updated On: 23 Jun 2025, 01:54 pm IST
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View All Images Pumpkin seeds
Pumpkin seeds come with a few side effects. Image courtesy: Adobe stock

The list of healthy seeds is incomplete without pumpkin seeds. After all, they are full of nutrients such as iron, zinc and fibre, which are all beneficial for the body. They may help to prevent constipation and help with wound healing. But eating too many of them can do more harm than good. If you eat them in excess, they may lead to digestive issues and weight gain. Also, people with certain health conditions such as hypotension, need to be careful before making these seeds part of their daily diet. Read on to know more about the side effects of pumpkin seeds.

What are the pumpkin seed benefits?

Pumpkin seeds, are the edible seeds found inside pumpkins. They are typically flat, oval-shaped, and have a slightly nutty flavour. Here are some of the pumpkin seed benefits:

    • These healthy seeds are packed with nutrients such as magnesium, which is essential for muscle and nerve function.
    • They have zinc that helps to promotes immune function and wound healing.
    • The presence of iron can help transport oxygen throughout the body. Hundred grams of pumpkin seeds consist of 3.31 mg of iron, according to the U.S. Department of Agriculture.
    • These seeds are a good source of fibre, which can support digestive health and prevent constipation.
Pumpkin seeds
An excess of pumpkin seeds can lead to skin rashes and hives. Image courtesy: Freepik

How much pumpkin seeds to eat daily?

The seeds are packed with nutrients. But going overboard can be a bad idea. Are wondering how many pumpkin seeds you can eat daily? The American Heart Association recommends one ounce (about a quarter cup or around 28 to 30 grams) of seeds daily. “Remember not to exceed the recommended quantity, as doing so can lead to various health problems. Just speak to an expert before including them in the diet. It will be a good idea to follow an expert’s advice, and then only eat these seeds,” says dietitian Priya Palan.

Side effects of pumpkin seeds

Here are some of the side effects of these seeds that you need to be aware of:

1. Digestive issues

The seeds can invite abdominal pain if consumed in larger quantities. They are high in fibre. Hundred grams of these seeds consist of 18.5 grams of fibre, as per the USDA. Eating too much fibre can cause bloating and gas. They are also loaded with fatty oils, which on ingestion beyond acceptable levels can cause cramping and pain. So, be vigilant, while eating the seeds

2. Allergies

Did you know that many people can be allergic to these healthy seeds? They can trigger certain allergic reactions causing throat irritation, coughing, and even a headache. You can also get hives, eczema or other kinds of reaction on your skin. Therefore, it is important to be careful while consuming these.

3. Weight gain

Do you want to battle the bulge or are you trying to get back in shape? Then, you must avoid eating too many seeds. This is so because the seeds are jam-packed with calories, and if eaten in excess, these can make you pile on extra kilos. So make sure to not eat more than the required dosage especially when on a diet.

4. Not safe for those with low blood pressure

If you already have low blood pressure (hypotension), then just bid adieu to pumpkin seeds as they are antioxidant in nature, and help to lower blood pressure. Consult an expert before opting for these seeds, in case you wish to eat them. Also, make sure to stick to the prescribed quantity in order to avoid any health complications.

Also, read: 10 quick tricks to bring your high blood pressure down

Pumpkin seeds
People with low blood pressure should avoid pumpkin seeds. Image courtesy: Freepik

5. Cannot be given to kids

Pumpkin seeds are packed with fibre and fatty acids, and going above the recommended quantity in kids can trigger stomach cramps and even diarrhea. Additionally, their tiny size makes them a choking hazard. Therefore, you should be very careful while offering these seeds to kids.

How to consume pumpkin seeds?

These seeds can be eaten alone or added to dishes such as salad, granola bars, smoothies for taste and crunchy texture. You can also add them to snacks or other food items, like salad and smoothies to nullify the side effects. Wondering how to cook the seeds? You just have to bake them. You can also roast these, but make sure to dry them first.

Pumpkin seeds are loaded with nutrients, including fibre and iron. So, consuming them can be beneficial. However, there are side effects of this superfood, so make sure to eat them in moderation.

Related FAQs

When is the best time to eat pumpkin seeds?

The best time to eat pumpkin seeds is generally in the morning or afternoon. You must eat them at a time when you have ample time to digest them.

Can pregnant women eat pumpkin seeds?

Yes, pregnant women can eat pumpkin seeds. In fact, they are a nutritious snack that can provide several benefits during pregnancy. However, make sure to consult your doctor before consuming them.

Who should not take pumpkin seeds?

Pumpkin seeds are considered to be a safe food for most adults who are healthy. But check with a doctor if you have hypotension or a history of food allergies.

Do pumpkin seeds have omega-3?

Pumpkin seeds are not a primary source of omega-3s, but they offer a good source of alpha-linolenic acid (ALA). It is the plant-based form of omega-3 fatty acids.

Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.

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About The Author
Aayushi Gupta
Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information.

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