Key Takeaways
- Roasted pumpkin seeds have higher polyphenol content than raw ones, making them more nutritious.
- They also contain less phytic acid, making roasted seeds easier for the body to digest and absorb essential minerals like magnesium.
Pumpkin seeds are sometimes described as “wonder seeds” due to the healthy minerals, like magnesium, and antioxidants they contain. You can eat them raw, but roasting them enhances their nutritional quality and makes them easier for your body to digest and absorb.
Roasted Pumpkin Seeds Are the Better Choice
Nutrient Absorption
Roasted pumpkin seeds are easier for your body to digest than raw seeds, making their vitamins and minerals more readily available.
Raw pumpkin seeds contain higher levels of phytic acid than roasted ones. The high levels of phytic acid in raw pumpkin seeds can make it more difficult for your body to digest and absorb nutrients like zinc, magnesium, calcium, and iron.
Multiple studies have found that roasting pumpkin seeds significantly reduces their phytic acid content. For example, consider the phytic acid content in 3.5 ounces of the following pumpkin seed preparations:
- Raw: 425.1 milligrams (mg)
- Roasted for 30 minutes: 258.84 mg
- Roasted for 60 minutes: 175 mg
Boiling pumpkin seeds is another method to reduce their phytic acid content.
Magnesium Intake
Pumpkin seeds are one of the best dietary sources of magnesium. Magnesium is an essential mineral that helps regulate your muscle and nerve function, manages your blood sugar and blood pressure, and is involved in producing DNA, bone, and protein.
When comparing raw and roasted pumpkin seeds, this is how much magnesium you can expect from a 30-gram (g) or approximately two-tablespoon serving:
- Raw: 150 milligrams (mg), which is about 35% to 48% of your daily value
- Roasted: 165 mg, which is about 39% to 53% of your daily value
As you can see, roasted pumpkin seeds offer slightly higher magnesium levels, but the difference is negligible. However, your body may be better able to absorb the magnesium in roasted pumpkin seeds because they also have lower levels of phytic acid.
Raw vs. Roasted Pumpkin Seeds Nutrition Facts
The phytic acid content is not the only nutrient change that pumpkin seeds undergo when roasted. Below is a comparison of a 3.5-oz serving of raw versus roasted pumpkin seeds.
| Nutrients | Raw | Roasted |
|---|---|---|
| Calories | 555 | 574 |
| Protein | 29.9 g | 29.8 g |
| Fat | 40 g | 49 g |
| Carbohydrates | 18.7 g | 14.7 g |
| Fiber | 5.1 g | 6.5 g |
| Magnesium | 500 mg | 550 mg |
| Zinc | 6.34 mg | 7.64 mg |
| Phosphorous | 1150 mg | 1170 mg |
Pumpkin seeds also contain important minerals, such as:
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorous
- Potassium
- Selenium
- Sodium
- Zinc
They are also a good source of healthy fats and protein.
Roasted Pumpkin Seeds Provide Antioxidant Effects
Roasted pumpkin seeds contain more nutrients than raw ones due to the chemical changes they undergo during heating. Roasting may break down cell structure, releasing these healthy compounds.
Roasting pumpkin seeds significantly increases their polyphenol content. Polyphenols are compounds found in plants and have antioxidant properties, meaning that they can prevent and delay cell damage.
Since roasting increases the polyphenol content of pumpkin seeds, scientists suggest that eating roasted pumpkin seeds may lead to more health benefits and disease prevention capabilities than raw pumpkin seeds.
One study found that when roasted (at around 400 degrees Fahrenheit), the polyphenol content in pumpkin seeds doubles or triples compared to unroasted pumpkin seeds.
However, not every nutrient in pumpkin seeds increases with roasting. The fat and protein levels in pumpkin seeds remain roughly unchanged after roasting.
Health Benefits of Pumpkin Seeds
Pumpkin seeds offer an array of health benefits, including:
- Anti-cancer
- Anti-diabetic
- Antiinflammatory
- Antioxidant
- Cardiovascular disease preventative
- Liver-friendly
The antioxidants in these powerful little seeds can benefit people with many health conditions, such as:
- Cardiovascular diseases
- Depression
- Enlarged prostate
- Alzheimer’s disease
- Parkinson’s disease
Should You Eat Raw or Roasted Pumpkin Seeds?
It’s up to you whether you choose to eat raw or roasted pumpkin seeds. Both are safe to eat. Saying that, most people tend to prefer roasted pumpkin seeds for a few reasons:
- Roasted pumpkin seeds have a crispy, crunchy texture that is easy to bite into. Their flavor is stronger, with nutty and smoky notes.
- They contain slightly more nutrients and antioxidants, which are released due to chemical processes that happen during heating.
- They’re easier to digest because they contain lower levels of phytic acid.
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