Almonds vs pumpkin: the nut, the seed and the flesh

Almonds have the stronger trial record, and the effects are small. A meta-analysis of randomized trials in 2,485 adults without heart disease, each lasting at least 4 weeks, found almonds lowered LDL cholesterol by 5.1 mg/dL (95% CI 2.9 to 7.3; metric: 0.132 mmol/L, 0.075 to 0.190). We did not check that review for industry ties. Across 37 trials, almonds reduced body weight by 0.99 lb (95% CI 0.11 to 1.9; metric: 0.45 kg, 0.05 to 0.85) and fat mass by 1.5 lb (0.66 kg) against control. Pumpkin has far less behind it, one meal test and one old trial, and its nutrients sit in the seed. Raw pumpkin seeds held 499.7 mg of magnesium per 3.5 oz (100 g) in USDA samples, against 257.6 mg in raw almonds and 12.8 mg in raw pie pumpkin flesh. In the USDA survey food table, one ounce of almonds or of shelled pumpkin seeds weighs 0.99 oz (28 g). That portion is not for young children, because the CDC lists whole or chopped nuts and seeds among potential choking hazards for them.

How much is actually in it

• In USDA Foundation Foods samples, raw pumpkin seeds had 499.7 mg magnesium, 6.3 mg zinc and 8.4 mg iron per 3.5 oz (100 g), versus 257.6 mg, 2.9 mg and 3.7 mg in raw almonds and 12.8 mg magnesium in raw pie pumpkin flesh. — USDA FoodData Central Foundation Foods, release 2026-04-30 Evidence E source
  Per 100 g: Mg 499.7 vs 257.6 mg; Zn 6.34 vs 2.87 mg; Fe 8.36 vs 3.74 mg (pumpkin seeds vs almonds); almonds dry roasted vitamin E 19.0 mg

What a real portion looks like

• In the USDA survey food table one ounce of almonds or of shelled pumpkin seeds weighs 0.99 oz (28 g), a cup of almonds 141 g, a cup of shelled pumpkin seeds 144 g, and a cup of cooked pumpkin 230 g. — USDA FNDDS survey foods Almonds unroasted (42101000), Pumpkin seeds unsalted (43101150), Pumpkin cooked (73201020) Evidence E source
  Almonds 1 oz 28 g, 1 cup 141 g; pumpkin seeds 1 oz without shell 28 g, 1 cup without shell 144 g; pumpkin cooked 1 cup 230 g

What your body absorbs

• In a 23-week crossover trial in 20 women, a daily 1440 kJ serving of almonds for 10 weeks did not change body weight, partly because some almond energy was not absorbed. — Twenty women, 10 weeks with almonds versus 10 weeks customary diet, no advice on how to include almonds (n = 20) Evidence B source
  No change in body weight; measured inefficiency of energy absorption (P < 0.05)
• A systematic review of 21 human and lab studies found raw almonds yield about 18.5 kJ/g of usable energy, less than label factors predict, and that butter and roasted forms release more energy than raw nuts. — Human feeding studies in adults and in vitro digestion studies of tree nuts and peanuts (n = 21 studies) Evidence C source
  Metabolizable energy raw almonds 18.5 kJ/g; release order flour > chopped > whole, butter > roasted > raw

What cooking and storage change

• A systematic review of 32 studies found heating may reduce the allergenicity of the PR-10 protein in almond in laboratory tests, while seed storage proteins stay heat-stable. — Clinical and in vitro studies of processed tree nuts (n = 32 studies) Evidence D source
  Thermal processing may reduce PR-10 allergenicity in almond in vitro; storage proteins heat-stable

What it does to your health

• A meta-analysis of randomized trials lasting at least 4 weeks in 2,485 adults found almonds lowered LDL cholesterol by 5.1 mg/dL (0.132 mmol/L) and ApoB by 4.55 mg/dL. — Adults without cardiovascular disease, 36 publications, 48 almond-control datasets, trials of 4 weeks or longer (n = 2485) Evidence A source
  LDL-C -5.1 mg/dL (95% CI -7.3 to -2.9; metric: -0.132 mmol/L, -0.190 to -0.075); ApoB -4.552 mg/dL (95% CI -6.460 to -2.645)
• A meta-analysis of 37 randomized trials found almonds reduced body weight by 0.99 lb (0.45 kg) and fat mass by 1.5 lb (0.66 kg) versus control, with clearer effects at 50 g/day or more for at least 12 weeks. — Adults in 37 RCTs with 43 treatment arms (n = 37 trials) Evidence A source
  Body weight -0.99 lb (95% CI -1.9 to -0.11; metric: -0.45 kg, -0.85 to -0.05); fat mass -1.5 lb (95% CI -2.6 to -0.37; metric: -0.66 kg, -1.16 to -0.17)
• A meta-analysis of 5 randomized trials in 436 people with atherosclerotic heart disease found that about 30 g/day of nuts including almonds for 6 to 12 weeks did not change systolic blood pressure. — Patients with atherosclerotic cardiovascular disease, nuts 5-85 g/day (median 30 g), 6-12 weeks (n = 436) Evidence A source
  Systolic BP MD -1.16 mmHg (95% CI -5.68 to 3.35), no effect
• In a randomized placebo-controlled crossover trial in 15 adults with normal glucose, adding 2.3 oz (65 g) of pumpkin seed to a high-carbohydrate meal lowered the 2 h glucose response by about 35%. — Normoglycemic adults, single mixed meals with no seed, 65 g pumpkin seed or 65 g flaxseed (n = 15) Evidence B source
  Glucose iAUC about 35% lower than control (P = .025)

Safety, limits and interactions

• A case report described oxalate kidney damage in a 59-year-old woman eating five handfuls of almonds and six tablespoons of chia seeds a day, which improved on a low-oxalate diet. — One 59-year-old woman with hypertension, high-nut and seed diet for irritable bowel syndrome (n = 1) Evidence D source
  Creatinine 1.8 mg/dL from baseline 1.3; calcium oxalate deposits on biopsy
• A systematic review of 36 studies put challenge-confirmed tree nut allergy below 2% of the population, with almond among the most reported in the UK. — Children and adults in population studies, 1996-2014 (n = 36 studies) Evidence C source
  Challenge-confirmed prevalence <2%; probable 0.05-4.9%

What people believe that the data does not support

• The EU register lists as non-authorized the claim that a 28 g handful of almonds a day helps maintain healthy blood cholesterol, and it holds no authorized almond claim. — Foods labeled in the European Union Evidence E source
  Non-authorized; 3 almond or nut claims, all rejected

Who this works differently for

• In a trial in 20 Thai boys aged 2 to 7 from an area with endemic bladder stones, pumpkin seed supplements lowered calcium oxalate crystals in urine compared with orthophosphate. — Twenty boys aged 2-7 years in Ubol province, Thailand, pumpkin seed 60 mg per kg body weight per day (n = 20) Evidence B source
  Lower calcium oxalate crystal occurrence; higher urinary phosphorus, pyrophosphate and potassium
• A report of 3 children linked blood in urine, painful urination or kidney stones with high oxalate to heavy almond milk intake, and all problems resolved after stopping it. — Three children drinking large amounts of almond milk products (n = 3) Evidence D source
  Hyperoxaluria and genitourinary symptoms resolved after discontinuation
• In a Turkish case series of 25 children with pumpkin seed allergy, 64% had anaphylaxis, 76% were also allergic to tree nuts, and all tolerated pumpkin flesh. — Children diagnosed with IgE-mediated pumpkin seed allergy at a tertiary clinic, 2016-2024, median age 2.98 years (n = 25) Evidence D source
  Anaphylaxis 64%; tree nut co-allergy 76%; pumpkin pulp tolerated in 100%
• In a 12-week randomized trial in pregnant women with hypertension and high blood lipids, 25 g/day of almonds lowered systolic blood pressure by 18.3% versus 7.4% without intervention. — Pregnant women at 20 weeks or more with hypertension and dyslipidemia, Karachi; 46 with both conditions in primary analysis (n = 46) Evidence B source
  SBP -18.3% (25 g/d) and -13.7% (10 g/d) vs -7.4% control; LDL -27.3% at 25 g/d
• The CDC lists whole or chopped nuts and seeds among potential choking hazards for young children. — Infants and young children (n = -) Evidence E source
  Listed as food to avoid for young children (choking risk)

What is still unknown

• A meta-analysis of 28 nut trials in 1,324 adults, most often almonds, found only modest effects on gut health and said heterogeneity between studies limits firm conclusions. — Adults in 23 nut intervention trials reported in 28 articles, almonds studied in 12 (n = 1324) Evidence B source
  Modest effect; no change in fecal pH or intestinal permeability

The bottom line

Per 100 g, pumpkin seeds also held 6.3 mg of zinc against 2.9 mg in almonds, though zinc in the seed samples ranged from 4.34 to 10.0 mg. Iron was 8.4 mg against 3.7 mg. Dry roasted almonds held 19.0 mg of vitamin E. Almonds give less usable energy than label factors predict. A review of 21 human and lab studies put raw almonds at about 18.5 kJ per gram, with almond butter and roasted almonds releasing more than raw, and it pooled no numbers. In 20 women who added a daily 1440 kJ serving of almonds for 10 weeks, body weight did not change. The authors put this mainly down to the women eating less of other foods, with some almond energy going unabsorbed. On blood pressure the results split. In 5 trials in 436 people with atherosclerotic heart disease, about 30 g a day of nuts including almonds for 6 to 12 weeks did not change systolic pressure (MD -1.16 mmHg, 95% CI -5.68 to 3.35). A 12-week trial in 46 pregnant women in Karachi with high blood pressure and high blood lipids reported a much larger drop. With 0.88 oz (25 g) of almonds a day, systolic pressure fell by 18.3% against 7.4% with no intervention. It was a single-center trial without placebo, and an effect that large from a food needs confirming. It is no substitute for the care doctors give for high blood pressure in pregnancy. On gut health, 28 nut trials in 1,324 adults, most often with almonds, found only modest effects, and the studies differed too much for firm conclusions. In 15 adults with normal glucose, adding 2.3 oz (65 g) of pumpkin seed to a high carbohydrate meal lowered the two hour glucose response by about 35%. That was one meal, and 65 g is more than two ounces. A 1987 trial in 20 Thai boys aged 2 to 7, from an area where bladder stones are common, found pumpkin seed supplements lowered calcium oxalate crystals in urine compared with orthophosphate. Allergy is the caution that applies to most readers. Tree nut allergy confirmed by food challenge affects under 2% of the population, though only seven of 36 studies used a challenge, and almond is among the most reported in the UK. In a Turkish series of 25 children with pumpkin seed allergy, 64% had anaphylaxis and 76% were also allergic to tree nuts. All of them tolerated pumpkin flesh. For young children there is also choking, and the CDC lists whole or chopped nuts and seeds among the foods that can cause it. Heating may reduce one almond allergen, the PR-10 protein, in lab tests only, and the seed storage proteins stay heat stable. The oxalate reports are single cases with very large amounts. A 59-year-old woman eating five handfuls of almonds and six tablespoons of chia seeds a day developed oxalate kidney damage that improved on a low oxalate diet. In three children, heavy almond milk drinking was linked to blood in urine, painful urination or kidney stones with high oxalate, and all of it resolved after they stopped. The EU has not authorized the claim that a 28 g handful of almonds a day helps maintain healthy blood cholesterol, and it holds no authorized almond claim. That verdict means the evidence fell short when it was assessed.

Sources

1. avp-daily-r2-15 · reference dataset
   Seeds, pumpkin seeds (pepitas), raw | Magnesium 499.7 MG (468.5-511.0, 8 samples) | Zinc 6.341 MG (4.34-10.0, 8) | Iron 8.363 MG (7.84-9.42, 8); Nuts, almonds, whole, raw | Magnesium 257.6 MG (238.5-271.0, 8) | Zinc 2.865 MG (2.32-3.35, 8) | Iron 3.741 MG (2.76-4.59, 8); Nuts, almonds, dry roasted, with salt added | Vitamin E 19.0 MG (16.0-21.8, 8); Squash, pie pumpkin, peeled, seeded, raw | Magnesium 12.8 MG (8.87-19.2, 8)
   USDA FoodData Central, Foundation Foods, release 2026-04-30: Seeds, pumpkin seeds (pepitas), raw; Nuts, almonds, whole, raw; Squash, pie pumpkin, raw · checked 2026-09-28
2. avp-daily-r2-16 · reference dataset
   Almonds, unroasted | FNDDS code 42101000 | fdc_id 2707486 | 1 oz 40000 = 28 g | 1 cup 10205 = 141 g; Pumpkin seeds, unsalted | FNDDS code 43101150 | fdc_id 2707581 | 1 oz, without shell 40093 = 28 g | 1 cup, without shell 10349 = 144 g; Pumpkin, cooked | FNDDS code 73201020 | fdc_id 2709692 | 1 cup 10205 = 230 g
   USDA FNDDS, Almonds unroasted 42101000 (fdc_id 2707486), Pumpkin seeds unsalted 43101150 (fdc_id 2707581), Pumpkin cooked 73201020 (fdc_id 2709692) · checked 2026-09-28
3. avp-daily-r2-04 · randomized crossover trial
   Ten weeks of daily almond consumption did not cause a change in body weight. This was predominantly due to compensation for the energy contained in the almonds through reduced food intake from other sources. Moreover, inefficiency in the absorption of energy from almonds was documented (P < 0.05).
   Br J Nutr, 2007 · checked 2026-09-28
4. avp-daily-r2-05 · systematic review
   ME was influenced by nut type (ME = 22.6 kJ/g for pistachios; ME = 18.5 kJ/g for raw almonds), physical form (flour > chopped > whole nuts), heat processing (butter > roasted > raw) and dose of consumption.
   Adv Nutr, 2023 · checked 2026-09-28
5. avp-daily-r2-12 · systematic review
   Thermal processing may reduce the allergenicity of the PR-10 protein in hazelnut and almond in vitro.
   Allergy, 2013 · checked 2026-09-28
6. avp-daily-r2-01 · meta-analysis
   Almond consumption significantly reduced LDL-C (-0.132 mmol/L; 95% CI: -0.190, -0.075 mmol/L; p < 0.001)
   Nutrients, 2025 · checked 2026-09-28
7. avp-daily-r2-02 · meta-analysis
   Pooled effect sizes indicated a significant reducing effect of almond consumption on body weight (WMD: -0.45 kg, 95% CI: -0.85, -0.05, p = 0.026), WC (WMD: -0.66 cm, 95% CI: -1.27, -0.04, p = 0.037), FM (WMD: -0.66 kg, 95% CI: -1.16, -0.17, p = 0.009)
   Obes Rev, 2024 · checked 2026-09-28
8. avp-daily-r2-03 · meta-analysis
   They also had no effect on systolic (mean difference [MD]: -1.16 mmHg [95% CI, -5.68 to 3.35], I2 = 0%-moderate certainty of evidence)
   Nutr Rev, 2025 · checked 2026-09-28
9. avp-daily-r2-06 · randomized crossover trial
   Glucose iAUC was significantly lower in P compared with C (reduction of ~35%, P = .025).
   Nutr Res, 2018 · checked 2026-09-28
10. avp-daily-r2-08 · case report
    Diet included six tablespoons of chia seeds and five handfuls of almonds daily to manage IBS symptoms.
    BMJ Case Rep, 2020 · checked 2026-09-28
11. avp-daily-r2-11 · systematic review
    Challenge-confirmed IgE-mediated tree nut allergy prevalence was less than 2 % (although only seven studies used this gold standard) while probable tree nut allergy prevalence ranged from 0.05 to 4.9 %.
    Curr Allergy Asthma Rep, 2015 · checked 2026-09-28
12. avp-daily-r2-14 · regulatory register
    POL-HC-6583 Almonds Consuming a handful (28 grams) of almonds a day as part of a diet low in saturated fat, helps to maintain healthy blood cholesterol and promotes a healthy heart Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6583, snapshot 2026-09-21 · checked 2026-09-28
13. avp-daily-r2-07 · controlled trial
    Pumpkin seeds lowered calcium-oxalate crystal occurrence and calcium level but increased phosphorus, pyrophosphate, glycosaminoglycans, and potassium values in urine as compared with orthophosphate supplementation.
    Am J Clin Nutr, 1987 · checked 2026-09-28
14. avp-daily-r2-09 · case series
    All genitourinary and urinary metabolic disturbances resolved after discontinuation of almond milk ingestion.
    J Pediatr, 2015 · checked 2026-09-28
15. avp-daily-r2-10 · case series
    Immediate reactions were universal, and anaphylaxis occurred in 64%...Co-allergy was common (tree nuts, 76%; other seeds, 72%)...Pumpkin pulp was tolerated in all the patients.
    Allergy Asthma Proc, 2026 · checked 2026-09-28
16. avp-daily-r2-13 · randomized controlled trial
    At week 12, systolic blood pressure and diastolic blood pressure decreased significantly in both A10 (-13.7% and -5.8%) and A25 (-18.3% and -7.9%) compared with NI (-7.4% and -1.6%; P < 0.001).
    J Nutr, 2026 · checked 2026-09-28
17. sf-choke-2 · agency advice
    Whole or chopped nuts and seeds.
    CDC, Infant and Toddler Nutrition: Choking Hazards · checked 2026-10-08
18. avp-daily-r2-17 · meta-analysis
    In summary, the available evidence indicates that nuts have modest effect on gut health, but the substantial heterogeneity between studies may hinder further conclusions.
    Adv Nutr, 2025 · checked 2026-09-28