Pumpkin Seeds make for a great keto snack. They are a good source of fat, low in carbohydrates and pretty versatile when it comes to applying them to different foods. Not to mention cheap compared to most nuts/seeds. Those factors aside they are also a very nutritious snack. Dense with powerful antioxidants and heart healthy properties. Here are 5 significant benefits to pumpkin seeds:

Heart Healthy Magnesium

  • Magnesium is an important micronutrient, particularly on a ketogenic diet. Electrolytes help reduce "keto-flu" symptoms. Magnesium is also essential in: controlling blood pressure, reducing heart disease risk, forming and maintaining healthy bones, and regulating blood sugar (1)

  • Magnesium plays an important role in over 300 enzymatic reactions within the body, including the metabolism of food and synthesis of fatty acids and proteins. (2)

Plant Based Omega 3 Fat Source

  • Pumpkin seeds are a rich source of omega-3 and omega-6 unsaturated fatty acids (3). They are well known for their anti-atherogenic properties, meaning that they help against the formation of fatty plaque in the arteries. 

Heart and Liver Health

  • Pumpkin seeds are rich in antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds. (4)

Anti Inflammatory

  • Pumpkin seed has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects. Another study showed that the oven dried pumpkin seed samples showed higher phenolics and antioxidant activity values (5)

Immunity Support

  • Zinc is often taken as a natural cold remedy as it has been shown to fight off the common cold very effectively and can interfere with the molecular process that creates bacteria and mucus, effectively making you less sick. Often women tend to be zinc deficient. Pumpkin seeds are an excellent source (6)

Get my super easy, roasted pumpkin seed recipe right here: <Link>


  1. https://authoritynutrition.com/11-benefits-of-pumpkin-seeds/

  2. https://umm.edu/health/medical/altmed/supplement/magnesium

  3. https://www.ncbi.nlm.nih.gov/pubmed/18938206

  4. http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx#_edn6

  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325009/

  6. https://draxe.com/zinc-benefits/