Pumpkin Seeds in Hindi (कद्दू के बीज) - Benefits, Price & How to Eat (Kaddu ke Beej ke Fayde)
Pumpkin seeds in details guide
Pumpkin Seeds in Hindi and Other Indian Languages
The most common question Indian users ask is — what are pumpkin seeds called in their local language? Here is the complete reference table covering all major Indian languages:
| Language | Pumpkin Seeds Name | Local Script |
|---|---|---|
| Hindi | Kaddu ke Beej / Sitaphal ke Beej | कद्दू के बीज |
| Telugu | Gummadikaya Vittanalu | గుమ్మడికాయ విత్తనాలు |
| Gujarati | Kola na Beej | કોળાના બીજ |
| Marathi | Bhopla Beej | भोपळ्याचे बी |
| Bengali | Kumro Beej | কুমড়ার বীজ |
| Tamil | Parangi Kai Vidhai | பரங்கிக்காய் விதை |
| Kannada | Kumbalakayi Bija | ಕುಂಬಳಕಾಯಿ ಬೀಜ |
| Malayalam | Mathanga Vithu | മത്തങ്ങ വിത്ത് |
| Punjabi | Kaddu de Beej | ਕੱਦੂ ਦੇ ਬੀਜ |
| English (common) | Pumpkin Seeds / Pepitas | — |
In my hotel kitchen I label them as pepitas on the mise en place cards — a term borrowed from Mexican Spanish referring specifically to the green, hull-less variety sold across most Indian supermarkets and online stores. Whenever I discuss them with local vendors or staff, Kaddu ke Beej is the term that works universally across Hindi-speaking regions.
What Are Pumpkin Seeds?
Pumpkin seeds are the flat, oval seeds found inside a pumpkin (Cucurbita pepo). The green, hull-less variety — called pepitas — is what you find sold in most Indian health stores and online. They are available raw, dry-roasted, shelled or unshelled, and are a staple in cuisines from Mexico to the Middle East, and increasingly in Indian households as awareness of their nutritional value grows.
Pumpkin Seeds Nutrition Per 100g and Per Serving
As a professional chef who reviews ingredient specifications regularly, I always work from a 100g base. Below is the full nutrition profile of dried shelled pumpkin seeds based on USDA FoodData Central data, with a practical 28g (one heaped tablespoon) serving column included:
| Nutrient | Per 100g | Per 28g Serving | % Daily Value (28g) |
|---|---|---|---|
| Calories | 559 kcal | 157 kcal | ~8% |
| Protein | 30.2 g | 8.5 g | ~17% |
| Total Fat | 49.1 g | 13.9 g | ~18% |
| Carbohydrates | 10.7 g | 3.0 g | ~1% |
| Dietary Fibre | 6.0 g | 1.7 g | ~6% |
| Magnesium | 592 mg | 168 mg | ~40% |
| Zinc | 7.8 mg | 2.2 mg | ~20% |
| Iron | 8.8 mg | 2.5 mg | ~14% |
| Phosphorus | 1233 mg | 350 mg | ~28% |
| Copper | 1.4 mg | 0.4 mg | ~44% |
| Manganese | 4.5 mg | 1.3 mg | ~56% |
| Tryptophan | 0.58 g | 0.16 g | ~57% |
| Omega-6 (Linoleic acid) | 20.7 g | 5.8 g | — |
Source: USDA FoodData Central — Pumpkin and squash seed kernels, dried (NDB #12016). Values are approximate.
How much Protein is in Pumpkin Seeds?
Pumpkin Seeds (Kaddu ke Beej) Health Benefits
Kaddu ke Beej — key health benefits at a glance
Heart Health
Magnesium and unsaturated fats support healthy blood pressure, reduce LDL cholesterol oxidation and lower cardiovascular risk markers.
Muscle Recovery & Protein
With ~30g protein per 100g, pumpkin seeds are an excellent post-workout snack. The amino acid profile supports muscle repair and immune function.
Better Sleep
Tryptophan, a precursor to serotonin and melatonin, is found in high concentration in pumpkin seeds. A small handful in the evening may support restful sleep.
Bone Strength
Magnesium, phosphorus and zinc work together to maintain bone density — especially important for women post-menopause.
Blood Sugar Management
Fibre and healthy fat content slows glucose absorption, making pumpkin seeds a sensible snack for people managing blood sugar levels.
Brain & Mood Support
Zinc supports neurotransmitter signalling. Tryptophan supports serotonin production. Together they make pumpkin seeds one of the better mood-supportive whole foods.
Immune Function
Zinc, iron and copper are all present in significant quantities — three core pillars of immune system defence, required for the development and function of immune cells.
Anti-Inflammatory
Carotenoids and Vitamin E compounds in pumpkin seeds neutralise free radicals and reduce chronic inflammation linked to arthritis and metabolic disease.
Pumpkin Seeds Benefits for Men
1. Prostate Health
Pumpkin seeds are one of the very few foods with well-documented research supporting prostate health. The zinc content, combined with phytosterols and cucurbitin (a unique amino acid in pumpkin seeds), has been shown to help reduce symptoms of benign prostatic hyperplasia (BPH). Germany's Commission E has formally approved pumpkin seed products for irritable bladder conditions in men.
2. Testosterone Support
Zinc is directly involved in testosterone synthesis. A 28g serving provides roughly 20% of a man's daily zinc requirement — one of the most practical dietary sources available without supplementation.
3. Sperm Quality
The antioxidants and zinc in pumpkin seeds help protect sperm from oxidative damage. Research links adequate zinc intake to improved sperm motility and count.
4. Muscle Building & Recovery
High protein (30g per 100g) and significant magnesium levels make pumpkin seeds particularly useful for men who train regularly. Magnesium supports muscle contraction, prevents cramping and aids overnight recovery.
5. Cardiovascular Protection
Men face statistically higher cardiovascular risk. The combination of magnesium, plant-based omega-6 and phytosterols contributes to healthier cholesterol profiles and blood pressure regulation.
Pumpkin Seeds Benefits for Female
1. Hormonal Balance & PMS Relief
Pumpkin seeds are rich in magnesium, which is clinically associated with reduction in PMS symptoms including cramps, mood swings and fatigue. A handful of pumpkin seeds is one of the most effective food-first approaches to address chronic magnesium deficiency in women.
2. Menopausal Support
Pumpkin seeds contain lignan-based phytoestrogens that may help modulate oestrogen levels during perimenopause and menopause, reducing hot flashes and supporting hormonal stability.
3. Iron for Menstruating Women
At 8.8mg iron per 100g, pumpkin seeds are an excellent plant-based iron source for women at higher risk of iron-deficiency anaemia. Pair them with Vitamin C-rich foods — amla or citrus — to maximise absorption.
4. Bone Density
Post-menopausal women are at significant risk for osteoporosis. Magnesium and phosphorus in pumpkin seeds are as critical for bone health as calcium — yet far more commonly overlooked.
5. Skin & Hair Health
Zinc supports collagen synthesis and skin repair. Omega-6 fatty acids maintain the skin's lipid barrier. Regular intake may support healthier skin texture and reduce hair thinning associated with nutrient deficiency.
How to Eat Pumpkin Seeds
Pumpkin seeds sprinkled over a salad — one of the easiest daily serving ideas
- Raw, straight from the pack: The simplest method. Raw seeds retain maximum nutrients. Eat as a morning snack or between meals — no preparation needed. Just measure your serving.
- Dry-roasted on a tawa: Heat a heavy-bottomed iron or non-stick tawa on medium flame. Add seeds in a single layer and toss continuously for 4–5 minutes until they pop and turn lightly golden. Remove from heat immediately. Season with rock salt or chaat masala. This is my preferred method — the nutty aroma is excellent.
- Blended in smoothies: Add one tablespoon into your morning smoothie for a protein boost without significantly changing the flavour. Works particularly well with banana, spinach or mango-based blends.
- Stirred into overnight oats: Mix with chia seeds and oats in your overnight prep jar for a nutrient-dense breakfast requiring zero morning effort.
- As a salad or soup topping: Roasted pumpkin seeds add excellent texture contrast to leafy salads, grain bowls and cream soups. In our hotel kitchen we use them regularly as a finishing garnish.
- Mixed into chapati dough: Add 1–2 tablespoons of ground pumpkin seeds into atta dough before kneading. Increases protein and mineral content of your roti with minimal flavour change — a technique I use in staff nutrition demonstrations.
- In seed trail mix: Combine with sunflower seeds, raisins and walnuts for a balanced, portable high-energy snack. Ideal for office, travel or post-gym use.
- As pumpkin seed chutney: Blend roasted seeds with green chillies, garlic, lemon juice and a small amount of water into a south Indian-style chutney. Pairs beautifully with idli and dosa.
Best Time to Eat Pumpkin Seeds
How Much Pumpkin Seeds to Eat Daily
One tablespoon (15g) — a practical daily dose for general health
| Health Goal | Daily Amount | Calories Added |
|---|---|---|
| General health & nutrition | 1 tbsp / 15–20g | ~85–112 kcal |
| Muscle building / active individuals | 2 tbsp / 25–30g | ~140–170 kcal |
| Prostate / hormonal support (men) | 25–30g (consult doctor) | ~140–170 kcal |
| Iron / magnesium support (women) | 20–25g | ~112–140 kcal |
| Weight-conscious / calorie-restricted | 10–15g (as topping) | ~56–84 kcal |
As a rule of thumb I follow myself: one level tablespoon (approximately 15g) per day is sufficient for most healthy adults. Increase to two tablespoons if you are physically active or addressing specific deficiency concerns. Do not exceed 50g per day — beyond this, caloric load and phytic acid content can work against your nutritional goals.
How to Roast Pumpkin Seeds at Home
Dry-roasting Kaddu ke Beej on a tawa — no oil required
Method 1: Dry Tawa Roast (Recommended)
Heat a heavy-bottomed iron or non-stick tawa on medium flame. Add shelled pumpkin seeds in a single layer. Stir or toss every 30–40 seconds. In 4–5 minutes the seeds will pop, puff slightly and develop a light golden colour. Remove immediately and spread on a plate to cool — they continue cooking briefly from residual heat. Season lightly with black rock salt or roasted jeera powder if desired.
Method 2: Oven / OTG Roast
Preheat oven or OTG to 160°C (320°F). Spread seeds in a single layer on a baking tray. Roast for 10–15 minutes, stirring once at the halfway mark. Seeds should be lightly golden and fragrant. For a spiced version, toss with a very light drizzle of sesame oil, rock salt and a pinch of red chilli powder before roasting.
Method 3: Air Fryer
Set air fryer to 160°C. Place seeds in the basket without oil. Air fry for 8–10 minutes, shaking the basket halfway through. Produces a uniformly roasted seed with excellent crunch.
If using seeds extracted from a fresh pumpkin rather than store-bought, wash off the fibrous pulp, pat completely dry, and leave to air-dry for 24 hours before roasting. Moisture is the enemy of a good roast — seeds with residual water will steam instead of roast and will not develop the same crunch.
Pumpkin Seeds Price in India
500g pack of raw shelled pumpkin seeds — most cost-effective buying option
| Type | Pack Size | Price Range (INR) | Where to Buy |
|---|---|---|---|
| Raw shelled (green pepitas) | 100g | ₹60 – ₹120 | Amazon, BigBasket, DMart |
| Raw shelled (green pepitas) | 500g | ₹250 – ₹450 | Amazon, Flipkart, dry fruit shops |
| Raw shelled — per 1kg | 1 kg | ₹450 – ₹800 | Wholesale markets, Amazon Pantry |
| Roasted & salted | 100g | ₹80 – ₹150 | Supermarkets, Swiggy Instamart |
| Organic certified | 200g | ₹180 – ₹320 | Organic stores, Amazon, Flipkart |
| Imported (Austrian Styrian) | 250g | ₹400 – ₹700 | Specialty health stores, premium online |
Prices are indicative and subject to change based on season, brand and platform offers. Reference: mid-2025.
Side Effects and Precautions
Caloric density: At 559 kcal per 100g, overeating pumpkin seeds can contribute to weight gain. Stick to recommended portions of 15–30g daily.
Phytic acid: Like most seeds and nuts, pumpkin seeds contain phytic acid which can reduce mineral absorption. Lightly roasting or soaking seeds before eating reduces phytic acid content.
Digestive sensitivity: In people with sensitive digestion, large amounts may cause bloating due to high fibre and fat. Start with small quantities and increase gradually.
Allergy: Pumpkin seed allergy is rare but documented. If you experience itching, swelling or breathing difficulty after consumption, discontinue and consult a doctor.
Medication interactions: The high magnesium content may interact with certain antibiotics and blood pressure medications. Consult your physician if you are on regular medication.
कद्दू के बीज खाने के फायदे (Pumpkin Seeds Benefits in Hindi)
कद्दू के बीज (Kaddu ke Beej) एक बेहद पौष्टिक सुपरफूड हैं जिन्हें हम अपनी रोजमर्रा की डाइट में आसानी से शामिल कर सकते हैं। एक Executive Sous Chef होने के नाते, मैं पिछले 13 साल से इन बीजों को Radisson Hotels के प्रोफेशनल किचन में इस्तेमाल कर रहा हूँ।
कद्दू के बीज को हिंदी में क्या कहते हैं?
कद्दू के बीज को हिंदी में कद्दू के बीज या सीताफल के बीज कहते हैं। अंग्रेजी में इन्हें Pumpkin Seeds या Pepitas कहा जाता है।
कद्दू के बीज खाने के फायदे
1. प्रोटीन का बेहतरीन स्रोत: 100 ग्राम कद्दू के बीज में लगभग 30 ग्राम प्रोटीन होता है — शाकाहारी लोगों के लिए यह एक उत्कृष्ट स्रोत है।
2. मैग्नीशियम से भरपूर: हृदय स्वास्थ्य, हड्डियों की मजबूती और मांसपेशियों की रिकवरी के लिए मैग्नीशियम बेहद जरूरी है।
3. पुरुषों के लिए फायदे: जिंक की उच्च मात्रा टेस्टोस्टेरोन के स्तर को सहारा देती है और प्रोस्टेट स्वास्थ्य के लिए लाभकारी है।
4. महिलाओं के लिए फायदे: मैग्नीशियम और फाइटोएस्ट्रोजन PMS के लक्षण, हार्मोनल असंतुलन और रजोनिवृत्ति की परेशानियों को कम करने में मदद करते हैं।
5. बेहतर नींद के लिए: ट्रिप्टोफैन मेलाटोनिन के उत्पादन में मदद करता है जिससे रात की नींद बेहतर होती है।
6. हड्डियों की मजबूती: मैग्नीशियम और फास्फोरस हड्डियों के घनत्व को बनाए रखने में मदद करते हैं।
कद्दू के बीज कैसे खाएं?
कद्दू के बीज को कच्चा खा सकते हैं, या तवे पर बिना तेल के 4–5 मिनट भून सकते हैं। स्मूदी, सलाद, या रोटी के आटे में मिलाकर भी खा सकते हैं। रोजाना 1–2 चम्मच (15–30 ग्राम) पर्याप्त मात्रा है।
कद्दू के बीज की कीमत (Pumpkin Seeds Price)
भारत में कद्दू के बीज की कीमत आमतौर पर ₹450 से ₹800 प्रति किलोग्राम के बीच होती है। 100 ग्राम के पैक ₹60 से ₹120 में Amazon, BigBasket और DMart पर उपलब्ध हैं।
Frequently Asked Questions
Pumpkin seeds are called Kaddu ke Beej (कद्दू के बीज) in Hindi. They are also referred to as Sitaphal ke Beej in some parts of India.
In Telugu, pumpkin seeds are known as Gummadikaya Vittanalu (గుమ్మడికాయ విత్తనాలు).
In Gujarati, pumpkin seeds are called Kola na Beej (કોળાના બીજ).
In Marathi, pumpkin seeds are known as Bhopla Beej (भोपळ्याचे बी).
A healthy daily amount is 1 to 2 tablespoons (15–30 grams). One tablespoon is sufficient for general health. Increase to two if you are physically active or addressing specific deficiency concerns. Do not exceed 50g per day.
Both are nutritious. Raw seeds retain slightly more nutrients. Dry-roasted seeds on a tawa have better flavour and improved digestibility due to reduced phytic acid. My recommendation is light dry tawa-roasting without oil — the best of both worlds.
100 grams of dried, shelled pumpkin seeds contain approximately 30 grams of protein — making them one of the highest plant-based protein whole foods available.
Yes. The high zinc content supports testosterone production, sperm quality and prostate health. Protein, magnesium and antioxidants support muscle recovery and cardiovascular health.
Yes. Magnesium helps with PMS relief, iron supports menstruating women, phytoestrogens support hormonal balance during menopause, and zinc supports skin and hair health.
Pumpkin seeds price in India ranges from ₹450 to ₹800 per kg for raw shelled seeds. Organic varieties can reach ₹900–₹1,100/kg. Online platforms offer competitive pricing, especially in 500g packs.
Yes. Their fibre and healthy fat content stabilises blood sugar well in the morning. If you have a sensitive stomach, start with 10–15g to assess tolerance before increasing the quantity.
Disclaimer: This article is written from a professional culinary perspective. Nutritional information is based on USDA FoodData Central data and is intended for general informational purposes only. It is not a substitute for medical or dietary advice. Please consult a qualified healthcare professional or registered dietitian for personalised health guidance.
NICE TO MEET YOU!
I’m Mobasir Hassan, Executive Sous Chef with the Radisson Hotel Group. After years in hotel kitchens, I now share chef-tested recipes, step-by-step cooking techniques, and restaurant-style dishes that home cooks can recreate with confidence. I’m glad you’re here!