- Digestive Issues
Pumpkin seeds are rich in fiber. Eating them in excess (especially if unsoaked or raw) can cause:
Bloating and gas
Constipation
Stomach cramps
👉 Tip: Soak or lightly roast them to make digestion easier.
💧 2. High Calorie & Fat Content
Although the fats are healthy (mostly omega-6 and monounsaturated), a large handful packs over 150–200 calories. Overeating can lead to:
Unwanted weight gain
Imbalance of omega-6 to omega-3 ratio (which can increase inflammation)
⚙️ 3. Mineral Overload
Pumpkin seeds are a great source of zinc, magnesium, and phosphorus, but too much can cause:
Zinc toxicity (leading to nausea, low immunity)
Magnesium overdose (causing diarrhea or heart rhythm issues in sensitive people)
🧂 4. Sodium Concerns (if salted)
Store-bought roasted pumpkin seeds are often heavily salted, which can:
Raise blood pressure
Increase water retention
🌰 Safe Serving “Recipe”
Serving Size: 1–2 tablespoons (15–30 grams) daily
Best Forms: Unsalted, roasted, or sprouted
Pair With: Smoothies, salads, yogurt, or oatmeal for balanced nutrition