Pumpkin seeds—often praised as a “superfood”—are packed with protein, fiber, magnesium, and zinc. They’re a nutritious addition to salads, smoothies, or snacks. But according to nutrition experts, eating too many can quietly cause a few unpleasant health issues.

The Benefits in Moderation

Pumpkin seeds are nutrient-dense and can:

• Support heart health through their magnesium and healthy fat content.

• Strengthen the immune system with zinc.

• Improve sleep thanks to natural tryptophan.

• Aid digestion when eaten in moderate amounts due to their fiber.

However, consuming large portions daily can flip these benefits into problems.

1. Digestive Upset

Pumpkin seeds are rich in fiber, which is great for gut health—but overdoing it can lead to bloating, cramps, or constipation. The outer shells are particularly tough to digest and may irritate sensitive stomachs.

2. Excess Calories

Though they seem light, pumpkin seeds are calorie-dense. A handful or two can quickly add up to hundreds of calories, leading to gradual weight gain if eaten mindlessly as a snack.

3. Low Blood Pressure Risk

Pumpkin seeds naturally promote lower blood pressure. If you already have hypotension, consuming them in excess could make you feel dizzy or weak.

4. Allergic Reactions

Some people may develop allergic symptoms such as rashes, itching, or throat irritation. While rare, these reactions can be severe for those with seed sensitivities.

5. Mineral Imbalance

Zinc and magnesium are vital minerals, but overconsumption may interfere with your body’s ability to absorb other nutrients like copper or calcium, causing mild imbalances over time.

How Much Is Enough?

Experts typically recommend around one ounce (about 28–30 grams) per day. That’s roughly a small handful—enough to get all the benefits without side effects. Choose unsalted, roasted, or raw seeds and drink water to help with digestion.

The Bottom Line

Pumpkin seeds are healthy—but like most things in nutrition, balance matters. A small serving each day supports your body with key nutrients. Too much, however, can cause digestive discomfort, weight gain, or mineral overload.

 

So next time you reach for that bag of seeds, remember: a little crunch goes a long way.