Cucurbita pepo L.
Pumpkin seed protein is made from pumpkin seeds that have been cold-pressed to extract the oil. The remaining press cake is dried and ground into a fine, green powder. It is one of the most protein-rich plant powders and also provides plenty of magnesium, zinc and iron – nutrients that many people, especially those on a plant-based diet, do not get enough of.
It has a mild, slightly nutty taste and is naturally free of gluten, lactose and soy. Because most of the fat is removed, it contains less of the oil found in whole seeds, but more protein.
Nutritional values (per 100 g)
| Nutrient | Amount |
|---|---|
| Energy | 390 kcal |
| Protein | 60 g |
| Total fat | 8 g |
| – Saturated fat | 1.4 g |
| Carbohydrates | 5 g |
| – Sugars | 1 g |
| Fiber | 6 g |
| Magnesium | 900 mg |
| Zinc | 7 mg |
| Iron | 12 mg |
| Potassium | 1100 mg |
Values vary by product. A typical 20 g serving provides around 12 g of protein and a good share of your daily magnesium and iron needs.
Fun fact
Pumpkin seeds have long been used in folk medicine against intestinal worms. The compound believed to be responsible is the amino acid cucurbitin, which paralyzes certain worms in laboratory studies. Human studies are few, so pumpkin seeds are not a substitute for medical treatment of parasites.
How to use pumpkin seed protein
- Stir into smoothies, soups, oatmeal or savory pancakes
- Pairs well with cacao and cinnamon
- Works in homemade bread, crackers and vegetable spreads
- Start with one to two tablespoons (10–20 g) a day
Since pumpkin seed protein is relatively low in the amino acid lysine, it is best combined with legumes, pea protein or soy over the course of the day.
Health benefits
- Protein for muscle maintenance and satiety
- Magnesium – involved in muscle and nerve function, energy metabolism and blood sugar regulation
- Zinc – important for the immune system, skin and wound healing
- Iron – for oxygen transport; absorption improves with vitamin C
- Low in carbohydrates – causes hardly any rise in blood sugar, which makes it suitable for people with diabetes as part of a balanced diet
Pumpkin seed extracts and oil are studied for relieving symptoms of an enlarged prostate. Protein powder contains much less of the oil, so these results cannot simply be transferred. There is no evidence that pumpkin seed protein helps specifically with ADHD or “detoxes” the liver and kidneys.
Healthy breakfast idea
Pumpkin meets cacao
Stir 1 tbsp pumpkin seed protein into warm oatmeal with 1 tsp cacao, a handful of raspberries and your favorite plant-based milk. Sweeten with a chopped date and sprinkle with cinnamon. The protein and fiber keep you full for longer.
Green smoothie with a nutty twist
- 1 kiwi
- 1 handful of kale
- 1/2 banana
- 1 tbsp pumpkin seed protein
- 1/2 cup almond milk
- 1 tsp flaxseed
Blend until creamy. The vitamin C from the kiwi helps your body absorb the iron in the pumpkin seed protein.
In summary
Pumpkin seed protein is a mineral-rich plant protein with a pleasant taste. It is easy to use in everyday cooking and works best as part of a varied diet together with other protein sources.
