What Happened When I Ate Pumpkin Seeds Daily for a Week

What Transpired When I Consumed Pumpkin Seeds Every Day for One Week

After welcoming children into our family, my husband and I began to establish some cherished Halloween rituals: coordinating family costumes (which amusingly predates the kids, even including our dog), ensuring that one of us is present at various school parades and celebrations that take place during the workday (seriously, why does this happen?), along with the tradition of carving pumpkins and roasting the delightful seeds.

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Within this seasonal ritual, my husband often jokes about my insistence on roasting pumpkin seeds each year. While it's all fun and laughter, when my editor at Parade approached me about documenting my experience of consuming pumpkin seeds daily for a week, I saw an opportunity to turn the tables in our playful banter. Now, I was getting compensated to enjoy this treat!

Curious to find out what unfolded? Keep reading!

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Nutritional Benefits of Pumpkin Seeds

While pumpkin seeds are often linked to Halloween festivities, they can be found in grocery stores throughout the year (and buying them saves you from the mess of pumpkin guts if you're not a fan of slimy textures). According to the USDA, a one-ounce serving of unshelled pumpkin seeds offers:

• 163 calories
• 14 grams of total fat
• 2.4 grams of saturated fat
• 4 grams of carbohydrates
• 2 grams of dietary fiber
• Less than a gram of total sugar (no added sugars)
• 9 grams of protein
• 0 milligrams of cholesterol
• 5 milligrams of sodium
• 2 milligrams of iron
• 156 milligrams of magnesium
• 2 milligrams of zinc

These values reflect unsalted pumpkin seeds. Many recipes, including my husband's, use salt, so keep an eye on sodium intake. The American Heart Association recommends capping daily sodium consumption at 2,300 milligrams, ideally 1,500 milligrams, to mitigate the risks of high blood pressure.

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My Experience Eating Pumpkin Seeds Each Day for a Week

1. They Were Satisfying, But Needed Companions

The kickoff to my "pumpkin seed challenge" was a busy day filled with Halloween activities at home. Knowing the protein and fiber content of pumpkin seeds, I hoped they would serve as a perfect standalone snack. I grabbed a handful, but surprisingly, I was still feeling peckish 20 minutes later and reached for an apple. While an apple is a healthy choice, this experience highlighted the importance of understanding which foods satiate on their own and which require synergy with others. I've found that thoughtfully planning my snacks and matching complementary foods can prevent future hunger pangs.

Related: Here's Why Snacking on Pumpkin Seeds Can Help Your Mood, Sleep and So Much More

2. Thirst Struck Me

Another observation was that after eating pumpkin seeds, I immediately felt thirsty. While the salt may play a role, pumpkin seeds are known to have a diuretic effect. Thankfully, I typically drink a gallon of water daily.

3. Drowsiness Set In

While researching pumpkin seed nutrition, I noticed that Google almost anticipated my inquiry: "Do pumpkin seeds make you sleepy?" I hadn't been searching for that, but perhaps Google had a point! Throughout this week, I felt a wave of sluggishness. Factors contributing could be late baseball games disrupting my sleep schedule, our Halloween ventures, or...possibly, the pumpkin seeds.

Studies indicate that pumpkin seeds are rich in tryptophan, which anyone familiar with Thanksgiving turkey knows can induce sleepiness. Additionally, pumpkin seeds are abundant in magnesium, a mineral lauded in the various "sleepy-girl mocktail" trends circulating on TikTok. While not everything on TikTok is scientific, some evidence suggests magnesium can aid in sleep.

Related: Here’s Exactly What Happens to Your Body if You Eat Pumpkin Every Day

4. I Experienced Bloated Feelings

On the third day, I integrated pumpkin seeds into a stir fry. While I enjoyed the texture they added, bloating ensued later. Salt might have contributed to this sensation.

With two grams of fiber per ounce, pumpkin seeds offer a decent amount but not enough to classify them as high-fiber items. In combination with about two cups of vegetables, a whole wheat English muffin, and an apple, the meal became a bit overwhelming for my stomach. The day after, utilizing the same portion of pumpkin seeds atop a salad packed with Romaine lettuce, chickpeas, and a sliced apple, I experienced similar discomfort.

5. Realizations About My Body

The following day, I decided to scale back my portion to a tablespoon of pumpkin seeds paired with an apple and string cheese. Accompanied by a cup of water, this combination effectively carried me between breakfast and lunch, keeping hunger at bay and minimizing unnecessary snacking. In this instance, the water—which aids in pushing fiber through the digestive system—played a crucial role.

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I continued this approach throughout the week, yielding consistent positive results.

Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump

Final Thoughts From My Week of Eating Pumpkin Seeds

I am not a certified nutritionist, and your reaction to pumpkin seeds may differ from mine. Keeping that in mind, based on my singular experience, here are some suggestions to consider before incorporating pumpkin seeds into your daily routine.

Savor Pumpkin Seeds Gradually

Taking your time with pumpkin seeds allows you to become more attuned to your body’s signals—whether that’s fullness, thirst, or bloating. You can make necessary adjustments if something feels off.

Be Cautious of Salt Intake

As many recipes call for added salt, consuming too much can lead to bloating, thirst, and increase the risk of heart-related issues over time.

Related: What Happens If You Eat Sweet Potatoes Every Day

Moderation is Key

Since pumpkin seeds can lead to feelings of thirst and bloating, it's essential to be aware of how much your body can handle, particularly when they're combined with other fiber-rich foods.

Stay Hydrated

Due to the diuretic properties of pumpkin seeds, sipping water between each bite is crucial to stay balanced.

Anticipate Feeling Sleepy

Thanks to their magnesium and tryptophan content, pumpkin seeds can prompt drowsiness. They might not be the ideal snack choice on nights when you’ve stayed up late binge-watching shows or cheering for a sports team, but they can make a wonderful bedtime treat.

Although some side effects from consuming pumpkin seeds, such as bloating, seem unfavorable, I found my experiment enjoyable. I cherish the flavor and tradition of eating them each October and November and plan to keep this custom alive, though likely only indulging once a year.

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