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Pumpkin Seeds Review 2024 (2)
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Summary

  • What did ConsumerLab's tests of pumpkin seeds reveal?

    Our tests showed generally high quality among pumpkin seeds. Most had no microbial contamination, and just one had a slight presence of mold and yeast. In addition, our tests for toxic heavy metals found that all had very low levels of lead and arsenic, and only one had a detectable amount of cadmium, at a low level. The products contained virtually no mercury. Two “salted” products contained less sodium than listed (see What CL Found).
  • Which are the best pumpkin seeds?

    Among the products that passed testing and were "Approved" for their quality, CL selected two as Top Picks among unsalted pumpkin seeds and one as its Top Pick among salted pumpkin seeds, based on quality, taste, and value .
  • What are the nutritional benefits of pumpkin seeds?

    Pumpkin seeds are rich in healthy, unsaturated oils and provide significant amounts of protein, fiber-rich carbohydrates, magnesium, phosphorus, zinc and iron and small amounts of other minerals and vitamins. They also contain beta-sitosterol and tryptophan, although amounts per serving are lower than typically used therapeutically (see What It Is).
  • What's the difference between pumpkin seeds that are raw, dried, roasted, and sprouted?

    Not much, although roasted seeds have less water than raw or dried seeds (about 1% vs. about 5% of total weight), resulting in slightly higher amounts of other nutrients. Styrian (Austrian) pumpkin seeds have a little less fat, a little more fiber, and are darker and larger than regular pumpkin seeds (see What CL Found).
  • Pumpkin seed safety and side effects:

    The fiber content of pumpkin seeds may cause some gastrointestinal side effects and, although rare, may cause allergic reactions (see Concerns and Cautions).
See our separate Sunflower Seeds & Butters Review and Flaxseed and Other Seed Oils Supplements.

Sources

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Pumpkin seeds compared in this review.

View Larger Image 365_Organic_Pumpkin_Seeds-Unroasted_and_Unsalted-Pumpkin-2024-small.png

365 Organic Pumpkin Seeds - Unroasted & Unsalted

View Larger Image Anthonys_Organic_Pumpkin_Seeds-Pumpkin-2024-small.png

Anthony's Organic Pumpkin Seeds

View Larger Image Eden_Pumpkin_Seeds-Pumpkin-2024-small.png

Eden Pumpkin Seeds

View Larger Image Go_Raw_Organic_Sprouted_Pumpkin_Seeds-Sea_Salt-Pumpkin-2024-small.png

Go Raw Organic Sprouted Pumpkin Seeds - Sea Salt

View Larger Image Nuts.com_Organic_Pepitas-No_Shell_Pumpkin_Seeds-Pumpkin-2024-small.png

Nuts.com Organic Pepitas (No Shell Pumpkin Seeds)

View Larger Image Terrasoul_Superfoods_Pumpkin_Seeds-Pumpkin-2024-small.png

Terrasoul Superfoods Pumpkin Seeds

View Larger Image Wilderness_Poets_Oregon_Pumpkin_Seeds-Pumpkin-2024-small.png

Wilderness Poets Oregon Pumpkin Seeds

View Larger Image Yupik_Organic_Pumpkin_Seeds_AA-Pumpkin-2024-small.png

Yupik Organic Pumpkin Seeds

You must be a member to get the full test results along with ConsumerLab.com recommendations and quality ratings. You will get results for 8 pumpkin seeds selected for testing by ConsumerLab.com.

In this comprehensive review, you'll discover:
  • Which pumkin seeds failed our tests and which ones passed
  • CL's Top Picks among products as the best pumpkin seeds based on quality, taste, and value
  • The nutritional content of pumpkin seeds, including amounts of protein, fats (including amounts of linoleic acid, an omega-6 fatty acid) and vitamins and minerals such as magnesium, potassium, iron, and zinc
  • Whether there are differences between raw, dried, roasted, and sprouted pumpkin seeds
  • Whether pumpkin seed products, including organic seed, are contaminated with heavy metals such as lead, cadmium, arsenic and mercury
  • The best way to store pumpkin seeds
  • Safety and other potential concerns with consuming pumpkin seeds

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Additional Information
Tested through CL's Quality Certification Program prior to, or after initial posting of this Product Review.