Pumpkin Seeds | whatsinit

About

What it is and where it shows up.

Pumpkin seeds are the edible seeds of Cucurbita species (C. pepo, C. maxima, C. moschata), consumed raw, roasted, or pressed into oil; they are exceptionally rich in protein (~36–48%), polyunsaturated and monounsaturated fatty acids, zinc, magnesium, tocopherols, phytosterols, carotenoids, and tryptophan. They are used as snacks, in baked goods, salads, and as a source of culinary oil with a long history of traditional use across the Americas, Europe, and Asia.

Safety summary

The regulatory and scientific consensus.

Pumpkin seeds are broadly recognised as safe whole-food ingredients with no established ADI and a millennia-long history of consumption across multiple cultures. No major regulatory body has imposed intake restrictions, and scientific literature documents antioxidant, anti-inflammatory, cardioprotective, and antidiabetic effects. Caution is warranted for individuals with seed allergies and those on antihypertensive medications, as pumpkin seed compounds have demonstrated hypotensive activity and potential drug interactions.

Regulatory landscape

What food-safety regulators have decided.

Jurisdiction	Status	Note
EFSA (European Food Safety Authority) (European Union)	Approved	Pumpkin seeds are a conventional food ingredient in the EU. EFSA has reviewed health claims related to Cucurbita seed extracts (e.g., benign prostatic hyperplasia). No specific maximum daily intake or food-additive restriction has been established for pumpkin seeds as a whole food.source
FSSAI (Food Safety and Standards Authority of India) (India)	Approved	Pumpkin seeds fall under nuts and seeds as a conventional food category regulated by FSSAI under the Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011. No additive-specific limit or ban applies; microbiological and pesticide contaminant limits of the general processed-seeds standard apply.source
FDA (Food and Drug Administration) (United States)	Approved	FDA CPG Sec 585.800 (issued 6/20/69, reissued 12/8/88) confirms pumpkin seeds are a conventional food ingredient; squash seeds practically indistinguishable from pumpkin seeds may be labelled as pumpkin seeds. FDA risk-assessment documents classify roasted pumpkin seeds as 'seeds for direct consumption' within the fruit/vegetable or grains food category. No food-additive petition or specific intake limit applies.source

Who should approach with care

Whose guidance would steer them away.

Kidney Disease — Pumpkin seeds are high in magnesium, phosphorus, and potassium; excessive intake may worsen mineral imbalances in individuals with chronic kidney disease whose excretion capacity is impaired.

Hypertension — Pumpkin seed oil and seed extracts have demonstrated hypotensive effects and documented drug interactions with antihypertensive agents such as felodipine in animal models, potentially causing additive blood pressure reduction.

Infants — Whole pumpkin seeds present a choking hazard in children under 4 years, and their high fat and fibre content may not be suitable for infants under 12 months; finely ground seeds may be introduced cautiously.

Other — Individuals with known seed or Cucurbitaceae (squash/gourd family) allergies should avoid pumpkin seeds, as cross-reactive allergic reactions have been reported.

Research citations

The sources behind this verdict.

1FDA. FDA CFSAN Risk Assessment – Seeds for Direct Consumption (Produce Safety Rule). fda.gov
2PubMed. Pumpkin and Pumpkin Byproducts: Phytochemical Constitutes, Food Application and Health Benefits. pmc.ncbi.nlm.nih.gov
3PubMed. Pumpkin and Pumpkin By-Products: A Comprehensive Overview of Phytochemicals, Extraction, Health Benefits, and Food Applications, 2024. pubmed.ncbi.nlm.nih.gov
4PubMed. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.), 2022. pubmed.ncbi.nlm.nih.gov
5FDA. CPG Sec 585.800 Squash Seeds – Labeling as Pumpkin Seeds, 1969. fda.gov

Independently researched5 citations