Pumpkin Seed Butter


A satisfyingly smooth spread made of 100% highest quality pumpkin seeds, lightly toasted and stone-milled to preserve their great taste and aroma, mixed with whole pumpkin seeds. An excellent source of vitamins and minerals, this highly nutritious butter is healthy and enjoyable on its own (try it on toasted bread) or as an ingredient in other dishes.

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Both the Smooth and the Crunchy varieties are made of 100% highest quality pumpkin seeds – and nothing else. The seeds are lightly toasted and stone-milled to a fine paste. They differ in texture only. While the Smooth contains just the paste of grounded pumpkin seeds, the Crunchy is mixed with bits of broken seeds, adding highly palatable “crunchiness” to the taste. Each jar contains 170g.

Culinary Use

In general, Pumpkin Seed Butter can be used wherever and whenever one would otherwise use peanut butter. It does have, though, a very distinctive taste quite different from peanut butter (for more about the differences between the two from a nutritional point of view see below). The ‘smooth’ variety in particular is much ‘heavier’, and has a ‘sticky’ feel to it. It is fabulous on it’s own, thinly spread on freshly toasted bread. As the product is made of 100% pumpkin seeds, without any additives whatsoever, you may wish to add a pinch of salt and/or some drops of honey, maple syrup or sugar to suit your taste.

Pumpkin Seed Butter can be used as an ingredient in salad dressings or as an original dip (prepared like Tahini). Both varieties can be used to enhance stir fries and oriental dishes such as Thai chicken curry and chicken satay. For desserts and sweet treats, Pumpkin Seed Butter has a respectable range of uses as a main ingredient in baking cookies, fudge, or as a topping for ice cream. The use is really only bound by your imagination!

Health Benefits

Wikipedia counts the following health benefits of Pumpkin Seeds: The seeds are a good sources of protein, as well as iron, zinc, manganese, magnesium, phosphorus, copper, and potassium. 25g of Pumpkin Seeds can provide over 20% of the recommended daily iron intake. Furthermore, just one-fourth cup of Pumpkin Seeds provides approximately 185mg of magnesium, nearly 50% of the Recommended Daily Intake.

Another online source claims the following benefits associated with eating pumpkin seeds:

  1. Full of antioxidant carotenoids like alpha and beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin
  2. Getting rid of intestinal parasites
  3. Improving skin tone and treating acne
  4. Cholesterol reduction
  5. Kidney stone prevention
  6. Beneficial for people suffering from Arthritis
  7. Lower risk of Osteoporosis and improved bladder function

Nutrition Facts

The table below shows the high level breakdown of nutritional elements in just 20g of Pumpkin Seeds:

Nutrition Facts

Serving Size: 100g or 3.5oz

Amount Per Serving



Calories from Fat 104

% Daily Value*

Total Fat


Saturated Fat 2.3g 12%
Trans Fat 0g







Total Carbohydrate


Dietary Fibre 0g 0%
Sugars 0g



Vitamin A 1% · Vitamin C 0%
Calcium 4% · Iron 12%
*Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Evidently, most of the calories (104 out of 285) are derived from the fat content. The good news is that the vast majority of that fat is of the GOOD variety! The chart below shows the proportion of good fats (green) in cashew in relation to bad fats (in red). Read more about each type of fat and fatty acid below.

The chart below shows good fats in seeds, pumpkin and squash seed kernels, roasted, without salt in relation to bad fats.
Good Fat and Bad Fat comparison for 20 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt

Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. [“You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living”. Merck & Co. Inc.].

Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fibre, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504].

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

Vitamins and Minerals

As noted above, Pumpkin Seed Butter contains high concentrations of vital vitamins and minerals. See details below, along with the percentage of the Recommended Daily Intake (RDI) of each, provided by just 20g of Pumpkin Seed Butter:

Vitamin Content

Serving Size: 100g or 3.5oz
Amount RDI%
Vitamin A 39.7IU 1%
Vitamin B6 0mg 1%
Vitamin B12 0mcg 0%
Vitamin B12, Added 0 mcg 0%
Vitamin C 0.2mg 0%
Vitamin D 0 IU 0%
Vitamin D2 ~
Vitamin D3 ~
Vitamin D (D2 + D3) 0 mcg 0%
Vitamin E (Alpha-tocopherol) 0mg 0%
Vitamin E, Added 0 mg 0%
Vitamin K 0mcg 0%
Thiamin 0mg 1%
Riboflavin 0mg 2%
Niacin 0.2mg 1%
Pantothenic Acid 0mg 0%
Folate 5.8mcg 1%
Folate, Food 5.8mcg 0%
Folate, DFE 5.8mcg DFE 0%
Choline 0mg ~
Betaine 0mg ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
Amount RDI%
Calcium 35.2mg 4%
Iron 2.1mg 12%
Magnesium 168mg 42%
Phosphorus 58.9mg 6%
Potassium 588mg 17%
Sodium 11.5mg 0%
Zinc 6.6mg 44%
Copper 0.4mg 22%
Manganese 0.3mg 16%
Selenium 0mcg 0%
Fluoride ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Compared to Peanut Butter, Pumpkin Seed Butter contains significantly more iron, zinc, manganese, magnesium, and copper.


Nutural World Pumpkin Seed Butter is made in a peanut-free environment, and thus is completely safe for those with a peanut allergy. However, Nutural World produces other seed and nut based products, and while every effort is made to separate the production lines it cannot guarantee that the product is free of traces of other seeds and nuts.

Vegans and the Manufacturing Process

Nutural World Pumpkin Seed Butter is made of 100% pumpkin seeds, and thus is suitable for vegetarians and vegans. The seeds are lightly roasted to enhance their taste and bring out their delicate aroma. The milling process uses traditional stone-based mills and not high speed rotating blades to generate the most uniform paste and keep the temperature during the milling process to the lowest possible.

Dieting, Weight Loss and Pumpkin Seed Butter

It may come as a surprise, but Pumpkin Seed Butter is actually very ‘diet friendly’ for some types of diets. The table below shows how suitable is this food for each of the main dieting options:

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fibre, Low Fat Diet (e.g. Weight Watchers) 70
Athletic Diet – Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig 0
Low Carb Diet (e.g. Atkins Diet) 83
Low Cholesterol Diet 14
Low Sodium Diet 98
Low Glycemic Index Diet (e.g. South Beach Diet) 85
Low Protein Diet 40

Horizontal bar chart

Copyright notice: Some information and graphs are from SkipThePie.org (2013). 


Your Satisfaction

We aim to provide you with the best products and service – period. If you are not happy with either, for any reason, please let us know and we will do all we can to remedy the situation. Products can be returned up to two weeks after being received – even if opened and partially consumed for a full refund. Your statutory rights are not affected.

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Additional information

Weight 170 g



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