Pumpkin Seed Oil Nutrition and Dosage

KurbiskernolTraditional Styrian pumpkin seed oil is made from lightly roasted pumpkin seeds that are pressed to extract a dark green oil. It has a rich and nutty flavor that makes a great salad dressing and healthy, flavorsome addition to many recipes.

Ahead is a look at all of the nutrition in pumpkin seed oil, whether you should choose roasted or raw, and the best dose to take it in for maximum benefit.

Pumpkin Seed Oil Nutritional Profile

Pumpkin seed oil is a highly nutritious superfood with many health benefits. It contains significant levels of omega-6 and omega-9 fatty acids, fat soluble vitamins like vitamin E and vitamin K, and beneficial compounds like phytosterols and delta-7-sterol.

Beneficial Fatty Acids

The main four fatty acids it contains are linoleic acid (omega-6), oleic acid (omega-9) and palmitic and stearic acid (saturated). While many people are fearful of fats, we definitely need them in our diet if we want to stay healthy.

Linoleic acid, for instance, is needed for proper brain function, regulating metabolism, growth and development and maintaining healthy hair and skin, to name just a few health benefits.

Oleic acid has been shown to help lower our blood levels of LDL cholesterol (the bad kind) and increase levels of HDL cholesterol (the beneficial type). Because of this, a good intake of omega-9 oleic acid in our diet may help prevent or even treat heart disease.

Even the smaller amounts of saturated palmitic and stearic fat are beneficial, if they come from a healthy source like this. These fats are involved in proper cellular function, hormone creation, nutrient assimilation and many other important processes in our body.


Cold pressed pumpkin seed oil is high in vitamin E, especially the gamma-tocopherol form, which is a strong antioxidant and anti-inflammatory.

It is also a source of vitamin K, which helps regulate calcium metabolism and beta carotene for vitamin A and more antioxidant protection.

Beta-sitosterol and Delta-7-sterol

Delta-7-sterol and phytosterols are two interesting compounds found in pumpkin seed oil that have been studied for their health benefits.

Delta-7-sterol is a kind of mild steroid that competes with dihydrotestosterone in the body. DHT is known to be a significant factor in both an enlarged prostate and hair loss, but many men have reported positive results with regular use of the oil.

Phytosterols are plant sterols that can interfere with cholesterol absorption in the gastrointestinal tract. Eating foods high in phytosterols, may help reduce your LDL cholesterol levels over time.

There are many types of phytosterols, but one called beta-sitosterol is particularly beneficial for men. Beta-sitosterol can inhibit the 5-alpha reductase enzyme that converts testosterone into dihydrotestosterone and pumpkin seed oil is a good source.

Most men, especially those experiencing hair loss or prostate problems, would benefit from a little less dihydrotestosterone in their bodies. Snacking on pumpkin seeds or regularly using pumpkin seed oil is a simple way to get more DHT blocking beta-sitosterol into your diet.

Roasted or Raw?

Roasted Styrian pumpkin seed oil is considered quite a delicacy. The flavor is rich and nutty and far more intense than regular bland salad oils.

It should not be used as a frying oil, but can be added to the end of cooking to dishes like soups and sauces for a wonderful flavor and extra nutrition. The oil is particularly good drizzled over salads, perhaps with a little fresh lemon juice, to make an amazing salad dressing.

Unfortunately, there is some question as to whether the heat used to roast the pumpkin seeds may damage some of the fatty acids in the oil and possibly the vitamin E as well. For this reason, raw pumpkin seed oil is recommended for people using it primarily for its health benefits.

While raw pumpkin oil does not usually have such an intense flavor as the roasted oil, it still tastes good as a salad dressing and added to recipes after cooking.

If it is being used as a supplement though, for prostate problems, hair loss or just for its beneficial effect on our health, it would be best to take it more regularly, ideally on a daily basis.

Pumpkin Seed Oil Dosage and Timing

There are two ways to take pumpkin seed oil. In 1000 mg capsules, which are admittedly more convenient and portable. Or by the teaspoon from the bottle, which is usually better value and more enjoyable if you like the taste. Remember to keep it in the fridge if you go for this option.

It is best taken just after a meal, rather than on an empty stomach, to improve absorption of both its nutrients and those present in other foods as well. After breakfast and after dinner would be ideal. It has a rich, nutty flavor that most people should enjoy.

Studies would seem to suggest a dosage of at least 1000 mg twice a day would be the minimum needed for therapeutic benefit. This isn’t actually that much though. Personally, I take it by the teaspoon, which is approximately 4000 milligrams, twice a day.

For benign prostatic hyperplasia treatment or to possibly reduce hair loss, the raw oil may be taken after every meal. It is usually more beneficial to spread out the amount you’re using rather than having it all in one dose.

At least a teaspoon each time would be a good dosage for this purpose. Consult a knowledgeable healthcare professional if you are being treated for prostate problems, but pumpkin seed oil has no regularly reported side effects.

Pumpkin seed oil is becoming more popular and is now possible to get it in a much greater variety of brands and at a better price than ever before. The page on where to find it online has both gourmet roasted Styrian and raw organic options, as well as capsules and extracts.

I’d appreciate hearing from anyone who has been taking pumpkin seed oil for a while and your thoughts on what kind of effects it has had on your health.

Photo 1 credit with thanks: Wolf32at


Okay, interesting article — but what you haven’t informed us of is this: If we do opt to take the oil by the teaspoon, how many teaspoons are the equivalent of 1,000 milligrams?

Jim Dillan

Hi Martha and thanks for bringing that to my attention. I felt the end of this page could use some improvement so I’ve rewritten it. Hope that helps to make the dosage information clearer.


Do you know how many calories are in a tablespoon and what the carbohydrate count is, if any? I bought my bottle in Austria and the label is in German. Thanks.

Jim Dillan

Hi Lorraine and thanks for your question. 14 grams (around a tablespoon) of pumpkin seed oil has about 120 calories, but the majority of these calories are healthy fatty acids. We need these kind of fats in our diet and the health nutrient content of foods like pumpkin seed oil should generally always come before considerations about calories.

After a lot of research on the matter I’m convinced calorie content alone is a very poor indicator of the weight loss or weight gain potential of a food.

There are also no carbs in pumpkin seed oil.


I just purchased La Tourangelle Toasted Pumpkin Seed Oil from amazon, is that safe to take daily as you mentioned? I tried a table spoon and it almost made me throw up. This is my first time using pumpkin seed oil, i am using it to help me with my hair loss. Do you have any recommendations of which pumpkin seed oil one should purchase for hair loss?

S R Janssen

Every body and every metabolism differs, but I have experienced unexpected health benefits from eating one meal a day that alternates between high carbs with oil, and protein days using primarily plant proteins cooked with home made chicken stock, with eggs. Pumpkin oil is very tasty on sweet potatoes and plain potatoes. Using several tablespoons of oil such as pumpkin oil, coconut oil, walnut oil seems have really helped reduce my cravings for sugar. In spite of the high calorie count of the oils, I have lost two dress sizes although I had no intention of losing weight. I certainly wouldn’t recommend this way of eating for anyone else, but it certainly agrees with me in terms of high energy, and control of craving. I don’t feel hungry at all.

Jim Dillan

Hi Shawn,

That’s strange, I love the taste of pumpkin seed oil personally. You could try putting it on savory food or capsules, though you’d need quite a lot. Generally the cold pressed ones here would be best https://superfoodprofiles.com/buy-pumpkin-seed-oil-online for hair loss.

Hope this helps,



Hi, I bought some roasting pumpkin seed oil today and i would like to use it on my hair and face as a makeup removal,
Should i change it for the raw pumpkin seed oil?
Thank you

Jim Dillan

Hi Amelie,

Generally the raw pumpkin seed oil is better for external application.

All the best,



he says that in the article. 1 teaspoon is equal to 4000 milligrams so 1/4 of a teaspoon would equal 1000 milligrams


Would worry about getting to much Vitamin E. that can cause strokes. I use the gel-capsules, 1 -l000mg morning and nite for bladder urgency. It works well. It solves the problem completely. And Im a woman. Urinary urgency is a problem for older women, I am 72. But some friends were taking large doses of Vitamin E and died of strokes. It seems it makes the blood thinner. How much Vitamin E would be in the gel-caps? Thank you, Judy

Jim Dillan

Hi Judy,

Any added vitamin E in pumpkin seed oil capsules is usually negligible. You’re right that regular high dose synthetic alpha-tocopherol isn’t good for the body in the same way as true vitamin E from foods.

All the best,





Hi, I’ve been taking 4,000 mg of pumpkin seed oil per day for a couple of months now, and I believe it’s helped regrow hair on my head, specifically in the temple/hair-line area. I should note that I’ve also been taking biotin, so I’m sure that plays a factor, and I also recently started using minoxidil. However, I’ve only been using the minoxidil for 3 weeks, and you usually don’t start regrowing hair that quickly. So I really believe it’s the pumpkin seed oil and biotin which has contributed to my hair growth. I’m really excited about this and am completely in love with pumpkin seeds now! I think I’ll be taking it for the rest of my life!

I am curious as to how much zinc is in pumpkin seed oil, because I’m going to start taking a colloidal copper supplement, and I’ve read that it’s important to know the right amount of zinc-to-copper ratio to take. Learning about nutrition is quite daunting and overwhelming, but our health is well worth the time researching.

Jim Dillan

Hi Derek and thank you for sharing your positive results with pumpkin seed oil for hair loss.

I’d think it would be primarily the fat based compounds like Beta-Sitosterol and Delta-7-Sterine that are helping with the pumpkin seed oil. Extracted oils don’t usually retain large amounts of minerals. To get more zinc I’d recommend also eating raw pumpkin seeds as well https://superfoodprofiles.com/raw-pumpkin-seeds-nutrition

All the best,



How much zinc is contained in one Gramme pumpkin seed oil(1000mg)

Jim Dillan

Hi Dr Calder,

Perhaps a small amount but extracted oils don’t usually retain large amounts of minerals. To get more zinc I’d recommend also eating raw pumpkin seeds as well https://superfoodprofiles.com/raw-pumpkin-seeds-nutrition

All the best,



I have a question about the hair growth use of pumpkin seed oil.
Can it be used to, lets say, promote hair growth on chest?
Thank you.

Joe Doyle

I just started taking pumpkin seed oil. I am taking one tablespoon in the morning and one tablespoon in the evening. Do you think this is too much?

Jim Dillan

Hi Eliot,

I’ve never heard of it being used for this purpose. The mechanism of growth with head hair is by counteracting DHT which diminishes hair follicles over time. I haven’t read anything on DHT affecting chest hair growth though. In fact, more DHT often seems to promote body hair while reducing hair on the head.

All the best,


Jim Dillan

Hi Joe.

This should be a good amount for quick effects. I take a similar amount myself.

All the best,



Great article Jim! I purchased pumpkin seed oil a week ago and have been sleeping with it on my skin every night. Out of everything I’ve ever tried this is definitely the best results I’ve ever seen. I’m curious to see how it will improve my hair if I sleep with it on overnight . Hopefully it isn’t to much since I’m adding avocado oil along with coconut oil

Aleksandra Veble

A teaspoon, which is approximately 4000 milligrams, and minimum you need 1000mg a day, But twice 4000mg is fine too.
I leave in Slovenia next to Styria, Austria, and pumpkin oil we consume as salad dressings from childhood on. In m y family no cancer record, no hairs loss, what a blessing in generations.

Jim Dillan

Hi Aimee,

Glad to hear the pumpkin seed oil is working so well on your skin.

Applying it to your hair is usually best for men with thinning hair as it works against DHT accumulation in the follicle, something that’s not usually a problem for women. It does contain beneficial natural fatty acids but if you do decide to try it I’d alternate it with avocado oil rather than combining it.

All the best,



Hi dear derek

Have you been taking it by topical usage or Oral medication?


I think the author suggested starting with a teaspoon so maybe a tablespoon was just a lot to start with. The capsules don’t taste like anything and would work for you if it’s a sate issue.


I heard that too much protein intake would hurt one’s kidney function, would taking pumpkin seed oil daily raise Urea level and increase one’s protein intake to too high a level? Please comment.

Jim Dillan

Hi Dudley,

Pumpkin seed oil has next to no protein as an oil. The seeds have some but not on the same level as red meat. Urea levels should not be affected by either pumpkin seed oil or seeds.

All the best,



Hi – your article doesn’t say anything about whether pumpkin oil has had any noticeable beneficial effects on you personally. Could you let us know how much you have taken and how long for? And what, if any, effect you noticed? It would be very interesting to know. Thanks!

Jim Dillan

Hi Bob,

Good question.

I personally don’t have any symptoms of BPH which is where people notice the most immediate benefit with pumpkin seed oil. I did however feel my hair was thinning a little a few years back before I started taking pumpkin seed oil and eating pumpkin seeds regularly. Recently it is looking thicker than it did 2 years ago. Of course writing about superfoods I use a lot of healthy products so it’s difficult to pinpoint but I do believe pumpkin seed oil has helped me maintain my hair.

All the best,


Paul Slodow

How long till you start feeling the pumpkin seed oil effects on BPH symptoms

Jim Dillan

Hi Paul,

It varies, with some people saying within a few nights while others only notice that their symptoms are better after several weeks.

All the best,



I have heard that pumpkin seed oil is good for oily skin on face , I have suffered very dry flaky skin and very oily skin at the same time for many years. I have open pores and oily skin but with no acne. Can taking pso help and how much would I need to take a day to get a result?


It is a year and half that I (a man of 74) am taking pumpkin seed oil as I have BPH. I however, read on an Australian box of the oil capsules that after two weeks, its taking should be stopped. Do you think it is a correct advice?
It was my understanding that one can continue it throughout his life. Please guide me.
Thank you.


I am 68 and had problems with low urine flow and high urination frequency. I took 2 tbs 3X daily for three weeks. This resulted in stronger urine flow and decreased urination frequency (from getting up 4X at night to once a night). Since then (for the last two weeks), I have been taking 1 tbs 3X daily for maintenance. I also have decreased urgency and frequency during the day.

Jim Dillan

Hi Jim and good to hear about you positive results with pumpkin seed oil.

All the best,


Jim Dillan

Hi Rashed,

2 weeks seems a very short cycle. I see no reason for this. If you like you could take one week off every month or two but generally pumpkin seed oil isn’t considered a treatment that needs to be cycled.

All the best,


Jim Dillan

Hi Sharron,

Pumpkin seed oil may help, both internally and applied externally, though I’ve personally found avocado oil much better for balancing out your skin tone https://superfoodprofiles.com/how-to-apply-avocado-oil-face-moisturizer

All the best,




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