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Nutritional information

Nutritional Information about Pumpkin Seeds

Pumpkin seed products are packed full of nutritional value! And Certified Organic pumpkin seeds are the best.


Pumpkin seeds are nutritional powerhouses – often referred to as “superfoods” because of the range, amount and importance of the nutrients they contain. Styrian organic pumpkin seeds are a naked seed offering more nutrients than other varieties – especially those that are salted, roasted or sprayed with pesticides.

A detailed nutrient profile of pumpkin seeds can be viewed on the Whole Foods website >

Vitamins and minerals
Pumpkin seeds contain a variety of B vitamins, good levels of vitamin E, a small amount of vitamin C, and the rarer Vitamin K. They also contain a range of beneficial minerals including high levels of magnesium, manganese, phosphorous, iron, copper and zinc, as well as good amounts of potassium, sodium and selenium.

Styrian pumpkin seeds are extremely rich in plant-based protein, which is particularly significant for people seeking non-animal-based sources of protein. Aside from ethical or environmental concerns about consuming meat, studies have shown that animal-based protein can promote inflammation – and plant-based protein does not.

Pumpkin seeds contain a high amount of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” This makes them true “mood-boosters”! They can be easily added to any meal to increase the protein content, as well as provide a terrific nutty crunch.

Magnesium is an enormously important mineral for optimal health. Many people who suffer health issues such as headaches, low blood sugar, insomnia, constipation, low energy, bad foul mood etc, could be attributed to magnesium deficiency. Magnesium has also been shown to improve your blood pressure and prevent heart attacks and strokes. It’s true that many people are not eating natural foods that contain magnesium, but there is also a theory that some agricultural land is deficient from years of farming. Processed foods high in carbs, and animal products lack the magnesium that whole plant-based foods contain. Pumpkin seeds are one of the richest sources of magnesium, nicely captured in a convenient package. A quarter cup of pumpkin seeds can provide half the daily adult requirement of magnesium.

Pumpkin seeds are a rich source of zinc – another truly important mineral that supports immunity, sleep, cell growth and division, skin and hair, eye health, insulin regulation, mood regulation, your sense of taste and smell, and more. Research suggests that both pumpkin seed oil and pumpkin seeds may be particularly beneficial in supporting prostate health. A quarter cup of pumpkin seeds can provide a quarter of your daily adult zinc requirements!

Pumpkin seeds are rich in iron and are in fact, for their size, one of the best sources in the plant-based diet, offering an impressive 16 percent of your daily needs in just ¼ cup. Raw, organic pumpkin seed powder can provide up to 40 percent, almost identical to hemp protein powder!

Plant-Based Omega-3 Fats
Pumpkin seeds are an excellent source of plant-based omega fatty acids, especially Omega 6. In fact, the ratio of Omega 6: to Omega 3 is 107.8:1. Every single cell in the body needs Essential Fatty Acids. They are especially helpful to protect your heart, prevent inflammation, balance your blood sugar and help manage your weight. They are an important factor in your mood, digestion, and overall health.

Pumpkin seeds also have more fibre than many seed/nuts. A quarter cup contains 0.27g soluble fibre and 1.66g insoluble fibre. The fibre in pumpkin seeds is easier to digest than other sources found in beans, grains and nuts. Fibre does more than just enhance bowel regularity – it has also been shown to help regulate blood sugar, and has been linked to improving insulin regulation, which can help those with blood sugar issues or even diabetes. Studies suggest that pumpkin seeds may help prevent diabetic complications by decreasing oxidative stress.

Alkalising and Anti-Inflammatory
Styria’s raw, green pumpkin seeds are green because they have a high amount of natural chlorophyll in them. In fact, these pumpkin seeds offer the most of any seed or nut. Chlorophyll is found in all green foods – it alkalises and naturally cleanses the body. Chlorophyll has an anti-inflammatory effect on the body – particularly helpful for people who suffer chronic inflammation from a high acid diet or other lifestyle factors. One study found it worked as well as an anti-inflammatory drug commonly prescribed for treating arthritis, but without the side effects.

Pumpkin seeds are a fantastic choice for people who suffer from nut allergies. Pumpkin seeds are also a great source of soy-free protein for those that have a soy allergy or just want to avoid it.

Pumpkin seeds have been shown to eliminate parasites and dangerous microbes from the body and preventing unhealthy microbes from harming the body. They contain “Cucurbitacin”, an unusual amino acid that can paralyse intestinal parasites and help expel them. Pumpkin seeds have also been shown to prevent yeast overgrowth and inflammation, and can improve skin conditions in those with skin-based yeast infections.

Benefits for Postmenopausal Women
Pumpkin seeds are rich in natural phytoestrogens. Studies indicate that pumpkin seeds increase good “HDL” cholesterol and can decrease blood pressure, headaches, hot flashes, joint pain and many other post-menopausal symptoms in women.

Benefits for Prostate Health
As mentioned in the Anti-microbial section above, Pumpkin seeds contain Cucurbitacins, which can prevent the body from converting testosterone into its more potent form called dihydrotestosterone. This is important because, without dihydrotestosterone, the body finds it difficult to produce prostate cells – this helps prevent the prostate from becoming enlarged – a common men’s health issue. Zinc is also used by healthcare professionals to help reduce the size of the prostate, which is found in pumpkin seeds, as listed above.

For more information about Cucurbitacins please read this article from the International Journal of Health Science >

For a detailed nutrient profile of pumpkin seeds visit Whole Foods website >


More information about the nutritional value of pumpkin seeds can be found on these websites:




Pumpkin Seed Oil


Our Styrian pumpkin seed oil retains much of the nutritional value of the raw seed, including the healthy omega-3 and omega-6 essential fatty acids, vitamins A, C, E, and K, seven B vitamins, and nearly a dozen minerals.

More information about the nutritional value of pumpkin seed oil can be found on this website:



Pumpkin Seed Flour

25kg pumpkin seed flour

Pumpkin seed flour is up to 58% protein! That’s more than most other foods on the planet – including red meat!

More information about the nutritional value of pumpkin seed flour can be found on this website:



Pumpkin Seed Lard


Our organic pumpkin seed lard comes from the West Styria Turopolje pig, mixed with our organic Styrian pumpkin seed oil PGI and is stirred gently.

  • 69% lard
  • 17% Styrian Pumpkin Seed Oil PGO
  • 13% Styrian Pumpkin seeds, ground and de-oiled
  • 1% salt