Ash Gourd Seeds: Health Benefits And Nutritional Value



Published on: 29-Sep-2022


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Ash Gourd Seeds: Health Benefits And Nutritional Value

Ash Gourd Seeds: Health Benefits And Nutritional Value

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For ages, ash gourd seeds have been valued for their excellent medical properties and popularity in Ayurvedic Granths. These are edible and are a common ingredient in several curries of Indian origin. Moreover, health enthusiasts consume them as nutritious snacks. 

Ash gourd seeds are also known as white pumpkin seeds. 

These are slightly oval; after removing the outer white cover, slight greenish seeds are obtained, sweet and nutty in taste. People generally roast them for consumption.

These seeds are nutritious and have ample health benefits. Want to know more? Read the blog to learn about them! 

Table Of Contents 

1. Nutritional Value Of Ash Gourd Seeds 

2. Heath Benefits Of Ash Gourd Seeds 

3. Dietitian’s Recommendation 

4. The Final Say 

5. FAQs

Nutritional Value Of Ash Gourd Seeds

The seeds are full of nutrients. As per USDA (The U.S Department of Agriculture) 

approx, 100g of ash gourd seeds contains: 

  • Calories - 574 kcal 
  • Protein - 30 g 
  • Fat - 49 g 
  • Fibre - 6.6 g 
  • Carbs - 14.7 g 

You Can Also Read: Sunflower Seeds: Nutritional Value And Health Benefits 

Heath Benefits Of Ash Gourd Seeds 

Ash gourd seeds are readily available anywhere in India! It has several benefits, and we have listed a few below. Have a look! 

1. Reduces Depression 

Ash gourds seeds contain L-tryptophan, an essential amino acid that the body cannot produce. Its deficiency causes depression. This chemical compound found in ash gourd seeds helps in reducing depression and promoting happiness and well-being.

2. Lowers Cholesterol 

Ash gourd seeds are high in phytosterols which help to replace and normalise cholesterol levels. They also help to protect against certain types of cancers. The seeds barely contain cholesterol. 

Therefore, they can be safely included in the diet. Moreover, they can be easily added to many traditional home-cooked Indian foods. 

A 12-week study in 35 postmenopausal women found that ash gourd seed oil supplements reduced diastolic blood pressure (the lower reading) by 7% and increased HDL (good) cholesterol levels by 16%. Hence, ash gourd seeds can be a good inclusion in the diet to meet nutritional needs during menopause. 

3. Protects Vision 

Ash gourd seed contains high portions of vitamin A, lutein and zeaxanthin, which protect the eyes from free radical damage and prevent cataracts, macular degeneration, and astigmatism. 

4. Enhances Immune System 

Ash gourd seeds help to boost the production of white blood cells. It also enhances the immune system’s ability and keeps the body off from several types of infections. 

5. Protects Against Prostate Cancer 

Ash gourd seeds are excessive in carotenoids and zinc, compounds that shield in opposition to most prostate cancers and prevent the expansion of the prostate and irritable bladders. Moreover, ash gourd seeds treat benign prostatic hyperplasia (BPH).

6. Prevents Skin Damage 

Ash gourd seeds are an excellent choice if your skin has been damaged through environmental factors such as sun exposure. Vitamin A in ash gourd seeds softens and soothes your skin. At the same time, vitamin C has antioxidant properties that fight free radical damage. 

7. Fights Acne

The ash gourd seeds contain the acne-fighting vitamins E and T, or toluidine. Thus, ash gourd is used in several acne-fighting products that help prevent acne breakouts and blemishes.   

8. Treats Inflammation 

Ash gours seeds have anti-inflammatory properties. Therefore, they are beneficial for treating inflammation like arthritis and joint inflammation. 

NIN (National Institute Of Nutrition) study says antioxidants can reduce inflammation and protect your cells from harmful free radicals. That is why consuming foods with antioxidants can help protect against many diseases. 

9. Prevents Insomnia 

Ash gourd seeds are rich in the amino acid tryptophan. Its one serving contains 0.16 g of amino acids. 

People have used tryptophan to treat chronic insomnia because the body converts it into serotonin, the feel-good or relaxing hormone, and melatonin, the sleep hormone. According to research, consuming 1g or more of tryptophan before bed can improve sleep quality.

10. Treats Peptic Ulcers 

Ash gourd seed includes medicinal properties that soothe the gastrointestinal tract and heal digestive problems and ulcers. 

They also provide iron which supports good bacteria in the gut, and vitamin C, which aids the absorption of this iron. Moreover, magnesium reduces inflammation in the gut, and several B vitamins make the function of the stomach and intestines more efficient.

Dietitian’s Recommendation 

Ash gourd seeds are a healthy alternative to increase your good fat intake. The seeds contain many nutrients and are highly rich in omega 3 and omega 6 fatty acids which are indeed good for your heart health and blood sugar control. 

Although ash gourd seeds are used to prepare many curries for thickening and enhancing flavour, you can add them to your salads, desserts, fruit mixes, juices, etc. 

-Dietitian Vajeda Rehman

The Final Say

Ash gourd and its seeds are packed with vitamins, minerals and antioxidants. Also, their low-calorie content makes them an element that helps with weight loss. In addition, these nutrients and antioxidants can boost your immune system, protect your vision, reduce your risk of certain types of cancer, and improve heart and skin health.


1. Who should not consume ash gourd seeds? 

People with asthma and bronchitis should avoid the consumption of ash gourd seeds. 

2. Do ash gourds seeds have side effects? 

Not really! However, excessive consumption is harmful as it may result in toxic levels of metallic elements accumulating in the system. Moreover, patients with severe fever and high fluctuations in body temperature must avoid consuming ash gourd seeds.

3. Can we eat ash gourd seeds daily?

Yes, you can eat them daily but in the suggested quantity. 

4. Should people with diabetes and heart disease consume ash gourd seeds? 

Yes, as they contain good fats. However, it is recommended to consume them in appropriate quantities. 


ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  



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