Pumpkin Seeds
Raw pumpkin seeds — zinc powerhouse, magnesium-rich, improves sleep & immunity naturally
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About this Product
Buy raw pumpkin seeds online at Chau Foods — green, crunchy, and loaded with zinc (7.8mg per 100g), magnesium (550mg per 100g), and iron (8.8mg per 100g). Pumpkin seeds are one of the best natural sources of zinc, which supports immunity, skin health, and testosterone levels. Eat a tablespoon daily for better sleep (they're rich in tryptophan, a precursor to melatonin). Add to salads, smoothie bowls, or roast with salt and pepper. FSSAI certified, 100% raw, no additives.
Benefits
- Zinc powerhouse — 7.8mg per 100g for immunity & skin
- 550mg magnesium per 100g — highest among common seeds
- Tryptophan content improves sleep quality naturally
- 8.8mg iron per 100g — fights fatigue and anaemia
- 30g protein per 100g — excellent plant protein source
Why Choose Chau Foods
Sourced direct from farms
Bihar makhana, Kashmiri walnuts, California almonds — no middlemen
Packed fresh every week
Small batches · never warehouse stock · sealed for freshness
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Rated 4.9★ on Google · 4.3★ on Tata 1mg · 4.0★ on Flipkart
FSSAI-certified & 100% genuine
Lab-checked quality · no artificial colours or preservatives
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Health Benefits
30g Protein
Per 100g
Zinc Rich
Immunity Boost
Magnesium
550mg/100g
Iron Rich
8.8mg/100g
Heart
Healthy
Better
Sleep Quality
30g Protein
Per 100g
Zinc Rich
Immunity Boost
Magnesium
550mg/100g
Iron Rich
8.8mg/100g
Heart
Healthy
Better
Sleep Quality
How to Use Pumpkin Seeds
- 1Add a tablespoon of chia seeds to water or juice and let it soak for 10 minutes — it forms a gel that makes a refreshing detox drink.
- 2Sprinkle mix seeds or flax seeds over your morning oatmeal, poha, or upma for an instant nutrition boost.
- 3Blend flax seeds or chia seeds into your smoothies — they add omega-3s, fibre, and protein without changing the flavour significantly.
- 4Add seeds to roti or paratha dough for extra nutrition — pumpkin seeds or mix seeds work particularly well.
- 5Make a seed laddoo by combining seeds with jaggery, ghee, and dry fruits — a nutritious, traditional Indian sweet.
Storage Tips
- Store seeds in a cool, dark place in an airtight container — light and heat degrade omega-3 fatty acids rapidly.
- Refrigerate opened packs of chia seeds and flax seeds in sealed bags to preserve omega-3 content for up to 6 months.
- Whole flax seeds last longer than ground flax — buy whole and grind as needed for maximum nutritional benefit.
- Pumpkin seeds and sunflower seeds can be stored at room temperature in a sealed container for 3–4 months.
- If seeds start to smell bitter or rancid, discard them — rancid fats are harmful and the seeds have passed their nutritional peak.
Quick Answers — Pumpkin Seeds
How many pumpkin seeds should you eat daily?
Both raw and roasted work. Raw pumpkin seeds retain more zinc and magnesium; light dry-roasting for 3–4 minutes makes them crunchier and more digestible, but high heat (above 180°C) destroys the delicate omega fats. We recommend eating them raw on salads, smoothies and chaat, or roasting very lightly at home.
Frequently Asked Questions about Pumpkin Seeds
Are these raw pumpkin seeds with or without shell?
These are hulled (shell-removed) raw pumpkin seeds, also known as pepitas — the flat dark-green kernels inside the white shell. You can eat them directly without any peeling. Seeds with shells take much longer to eat and are usually used only for salting and snacking Mexican-style.
Should I roast pumpkin seeds before eating them?
Both raw and roasted work. Raw pumpkin seeds retain more zinc and magnesium; light dry-roasting for 3–4 minutes makes them crunchier and more digestible, but high heat (above 180°C) destroys the delicate omega fats. We recommend eating them raw on salads, smoothies and chaat, or roasting very lightly at home.
Why are pumpkin seeds famous for zinc content?
Pumpkin seeds are one of the richest plant sources of zinc — a single 30g serving provides about 2.3mg (21% of your daily need). Zinc supports immunity, testosterone production, skin health and wound healing. Men trying to improve fertility and athletes in training often add pumpkin seeds to their diet for exactly this reason.
Can pumpkin seeds help with sleep?
Yes — pumpkin seeds are rich in tryptophan and magnesium, both of which support melatonin production and muscle relaxation. A small handful of pumpkin seeds (15g) with a glass of warm milk about an hour before bed is a traditional natural remedy for better sleep, especially for people with restless legs.
How much pumpkin seeds should I eat daily?
A daily serving of 1–2 tablespoons (15–30g) is ideal — this gives you 85–170 calories, 5–10g protein, 3g fibre, plus meaningful amounts of zinc, magnesium, iron and omega-6. Sprinkle on yoghurt, salads, poha, upma or morning oats. More than 60g per day may cause digestive discomfort for some people.
Learn More
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