Health Benefits of Pumpkin Seed Oil

In addition to being a heart-healthy oil that is rich in fatty acids, pumpkin seed oil also contains high levels of phytosterols, a plant-based structure similar to the body’s cholesterol. These compounds can help to reduce bad cholesterol and raise good cholesterol in the body by “improving the health and movement of the blood vessels,” says Doerfler. While one previous study touted that pumpkin seed oil can delay or prevent hair loss, Doerfler notes that additional research is needed to understand the role of this oil as a treatment for alopecia.

How to Cook With Pumpkin Seed Oil

Like olive oil, pumpkin seed oil has a very low smoke point (about 320°F), so avoid using it to sauté or sear meat and vegetables. Instead, Doerfler likes drizzling this mild, nutty oil on top of cooked fish, roasted root vegetables, and in soups or smoothies. If a recipe calls for coconut or avocado oil, feel free to swap in pumpkin seed oil.

How to Store Pumpkin Seed Oil

When shopping for pumpkin seed oil, look for cold-pressed or expeller-pressed oil for maximum health benefits and purity. Pumpkin seed oil is usually sold in a can or dark glass jar, which helps to prolong its shelf life. Doerfler recommends storing pumpkin seed oil in a cool cabinet or in the refrigerator, as it spoils easily in warm temperatures.

While we could eat pumpkin pie all day long, doing so with pumpkin seed oil is not recommended (and let’s face it, pumpkin pie isn’t exactly heart-healthy either). Doerfler notes that a healthy daily serving of pumpkin seed oil is approximately 2 teaspoons, which contains 80 calories and 9 grams of fat. “With all fats, we are more interested in the types of fats one is consuming (opt for plant-based over animal fats) than the specific amounts. A balance of nuts/seeds/plant-based oils and avocado provide the most heart-healthy approach,” says Doerfler. She also encourages the consumption of pumpkin seeds, which are rich in magnesium, potassium, and fiber.