Pumpkin seeds are among the richest dietary sources of magnesium

Pumpkin seeds are among the most nutrient-dense foods, and they are especially rich in magnesium. According to a nutrition article published by the Latvian newspaper Latvijas Avīze on 4 November 2026, 100 grams of the seeds can contain about 530–590 mg of the mineral. For comparison, 100 grams of natural cocoa contains about 400–500 mg of magnesium.

What the seeds contain

Magnesium is not the only valuable component. The seeds also provide protein, zinc, phosphorus, copper, iron, unsaturated fatty acids, fibre and antioxidants. The article describes their roles as follows:

• magnesium helps support normal nervous system and muscle function, takes part in energy production and is important for the heart;
• protein helps maintain muscles and may prolong the feeling of fullness;
• zinc is needed for immune function, skin health, DNA synthesis and fertility;
• iron and copper are involved in energy metabolism and blood formation;
• phosphorus is important for bones and teeth;
• fibre helps support normal bowel function.

How to eat them

The seeds can be sprinkled on porridge, yogurt or muesli, or added to smoothies, salads, cream soups, sandwiches, homemade bread and granola. They go well with roasted vegetables, rice and grains, and can also be eaten on their own as a snack. Unsalted seeds are preferred, and when roasting them they should not be exposed to very high heat for long.

How much to eat

The article recommends about 20–30 grams a day. A larger amount may cause bloating, gas or other digestive problems in some people, especially if fibre intake is increased very quickly. Very salty seeds may lead to excessive sodium intake.