# Nutritional value of pumpkins and seeds

> Live situation record from CLSTR: https://clstr.news/situations/nutritional-value-of-pumpkins-and-seeds
> Updated: 2026-09-11T12:16:00.000Z. Sources: 3. Developments: 2.

Reports highlight the nutritional significance of pumpkin seeds and specific pumpkin varieties. Pumpkin seeds have been identified as a nutrient-dense superfood, containing high levels of magnesium, manganese, copper, zinc, and protein. In Vietnam, these seeds are a traditional snack often prepared during the Tet holiday.

Further culinary guidance emphasizes the benefits of the Hokkaido pumpkin, noted for its edible skin and nutty flavor. While the pumpkin flesh is low in calories, the seeds are recognized as a calorie-dense source of plant fats, such as linoleic acid, as well as essential minerals like potassium and niacin.

## Timeline

### 2026-09-11: Hokkaido pumpkin and seed nutrition guide

Seasonal pumpkin guides highlight the Hokkaido variety for its edible skin and nutty taste, while emphasizing the nutritional benefits of pumpkin seeds, which are rich in protein, zinc, and healthy fats.

3 sources. https://clstr.news/cluster/hokkaido-pumpkin-and-seed-nutrition-guide

### 2026-08-15: Pumpkin seeds recognized as highly nutritious superfood

Pumpkin seeds, widely grown in Vietnam, are recognized by BBC Good Food as a top nutrient-dense food, rich in magnesium, zinc, and essential proteins.

2 sources. https://clstr.news/cluster/pumpkin-seeds-recognized-as-highly-nutritious-superfood

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Cite as: Nutritional value of pumpkins and seeds. CLSTR, https://clstr.news/situations/nutritional-value-of-pumpkins-and-seeds