Does eating pumpkin seeds help lose weight or gain weight?

Eating pumpkin seeds generally cannot directly contribute to weight loss. Long-term and excessive intake without sufficient physical activity may even lead to weight gain.

Pumpkin seeds are rich in protein, fiber, vitamin E, zinc, magnesium, and other nutrients. Consuming them in moderation can provide energy, promote intestinal motility, and benefit overall health. Due to their high fiber content, pumpkin seeds can enhance satiety, potentially helping to control food intake and avoid excessive consumption of other high-calorie foods, thus providing an auxiliary effect on weight loss.

However, pumpkin seeds contain a relatively high amount of fat, with approximately 46.1 grams of fat per 100 grams of pumpkin seeds. Although some of these fats include healthy fatty acids, excessive intake may still negatively affect weight loss. Fat is a high-calorie nutrient, and excessive consumption easily leads to energy surplus, which is then converted into body fat. Regularly consuming large amounts of pumpkin seeds, especially fried or salted varieties, will further increase calorie intake, potentially leading to weight gain over time.

It is recommended to consume pumpkin seeds in moderation and combine a balanced diet with appropriate physical activity to achieve weight loss goals.