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Health & Weight Loss Benefits of Pumpkin Protein

While there are many different types of protein powders available, pumpkin protein is likely one that's less familiar. It's not as common to see pumpkin protein on the ingredient label. But pay attention when you do! 

Why? Because even though it's an underdog in the protein powder category, it's still an incredibly healthy protein source. And it could help support your body wellness and weight loss goals.

Not only that, but it offers a standout creamy texture and a wide variety of vitamins, minerals, antioxidants, and amino acids. It's definitely a protein to pay attention to and consider adding to your daily diet!

In this article, we’ll go over some of the unique benefits of pumpkin protein powder and where you can find it… 

What Is Pumpkin Seed Protein Powder?

pumpkin seed protein

Pumpkin protein comes from ground up pumpkin seeds. Pumpkin seeds are high in protein and healthy fats. They contain all the essential amino acids except for lysine. When made into powder form, a lot of that fat gets removed which helps lower the calorie count.

Yet many nutrients from the pumpkin seed remain in the powder including:

  • Beta-carotene
  • B vitamins
  • Vitamin A
  • Vitamin E
  • Iron
  • Potassium
  • Folate

As for taste and texture, pumpkin protein typically offers a creamy, luxurious texture and slightly nutty taste. When combined with other plant proteins and natural flavors, you'll likely notice the robust, smooth texture it provides.

Pumpkin Protein Powder vs. Other Sources of Protein

When it comes to pumpkin seed protein powder vs. other more popular types of protein powders like whey, pea, soy, and brown rice, there are definitely some important distinctions.

Let’s go ahead and take a look at them…

Whey Protein

Whey protein is one of the most popular protein powders used in meal replacement shakes. It's popular because whey is easily absorbed by the body and is a complete protein source. This means it contains all the essential amino acids your body needs.

But because whey is milk-based, this protein option isn’t suitable for vegans or vegetarians. And it may pose a problem for those who are lactose intolerant. Whey also has more cholesterol and saturated fat than plant-based sources, which may increase the calories. And, many find that whey is difficult to digest, and may cause gas, bloating, or digestive upset when used in large amounts throughout the day.

When it comes to building lean muscle, whey stands out for its high level of BCAAs – or branched chain amino acids. These are particularly useful for muscle-building, including leucine, isoleucine, and valine. However, pumpkin seed protein powder is a potent source of the amino acid L-arginine while whey is a poor source. Studies show that this amino acid may help boost exercise performance.

Brown Rice Protein

Next, brown rice protein is an amazing plant-based protein choice. Especially when it's combined with other plant proteins like pea and pumpkin.

Brown rice protein, like whey protein, is a good source of BCAAs that support muscle growth. And it has one of the highest protein contents among plant-based protein sources.

But, unlike whey, it has fewer calories, no cholesterol, and fewer digestive problems after consumption. Plus, it fits into vegan and vegetarian diets, and is suitable for those who can’t have dairy. And because of the low calorie count, it’s great for weight loss.

Pea Protein

Pea protein comes from yellow split peas and is a high protein source with around 80% protein content. This is high for a plant-based protein. For comparison, eggs only contain around 51% protein.

Pea protein powder is also especially rich in the essential amino acids BCAAs. Some studies show that the high protein content in pea protein may help you feel full for longer and could help lower your blood pressure.

However, some note that pea protein on its own may cause slight digestive problems (though not as pronounced as whey). But when combined with other plant proteins such as brown rice and pumpkin this helps prevent any digestive side effects.

Soy Protein

Finally, there's soy protein. Soy protein is a plant-based protein that comes from soybeans. Soy protein is a complete protein source, which is not as common for plant-based versus meat-based proteins.

However, soy is a controversial protein source due to the phytoestrogens it contains that can mimic estrogen in the human body. Soy is also one of the most widespread genetically-modified foods across the globe.

When you consider that most people drink a protein powder for meals, snacks, etc. 1-3 times daily, this is the reason we don’t recommend soy as a plant-based protein powder option.

4 Potential Health Benefits of Pumpkin Protein Powder

close up of pumpkins

1) Nutrient-Rich

When you choose a protein powder that contains pumpkin protein, you help supply your body with vital nutrients to support complete wellness. Pumpkin seeds contain invaluable minerals manganese, magnesium, iron, zinc, potassium, and copper. They also contain vitamins K, E, B2, and folate.

Pumpkin seeds are also rich in antioxidants, which we’ll talk about next, along with polyunsaturated fatty acids. And they’re a source of fiber with about 1.7g per 1-ounce serving of seeds.

2) Provides Immune-Supporting Antioxidants

Pumpkin seed protein powder may also help support strong immunity and good defenses against sickness. That's because it’s full of antioxidants that could help reduce inflammation and protect cells from harmful free radicals.

Some of the antioxidants in pumpkin seeds include vitamin E and carotenoids. Carotenoids are powerful phytonutrients that come in yellow, orange, or red fat-soluble pigments, including carotene. They have powerful antioxidant properties and could help strengthen your immune system.

3) May Promote Good Sleep

Pumpkin is a great source of minerals that are important for a good night’s rest – such as zinc and magnesium. They’re also a natural source of tryptophan, an amino acid that helps support good rest and sleep.

Finally, the zinc in the seeds can help convert tryptophan to serotonin. Which is then changed into melatonin – a hormone that regulates the sleep cycle in your body.

4) Supports a Healthy Heart

All of the antioxidants in pumpkin seeds, along with the additional nutrients like magnesium, zinc, omega-3 and omega-6 fatty acids, and fiber, can also help keep your heart healthy.

In particular, studies have shown that pumpkin seed oil may help reduce high blood pressure and high cholesterol levels. These are risk factors for heart disease.

Where to Find Pumpkin Protein Powder

pumpkin spice shake

As you can see, Pumpkin seed protein is a great option for overall health, weight loss, and lean muscle-building. It's also a potentially healthier substitution for whey or soy-based proteins.

Yet you’ll only find pumpkin seed protein powder in a small selection of meal replacement shakes and weight loss shakes. So consider them hidden gems among the crowd.

And one of those hidden gems is our 310 All-In-One Meal Replacement Shakes. Our All-In-One Shake boasts a powerful blend of organic plant proteins including pea, brown rice, and pumpkin protein. 

Here’s what makes 310 Shakes unique…

  • NO Sugar, 110 Calories – If you’re trying to eat healthy or lose weight, 310 All-In-One Shakes are sweetened naturally with Stevia and monk fruit, and contain only 110 calories per serving.
  • Vegan, Keto & Paleo-Friendly – 310 Shakes meet a variety of healthy dietary plans and lifestyles, fitting into vegan, vegetarian, paleo, keto and low-carb lifestyles.
  • Probiotics for Gut Health The All-In-One blend contains 100 billion CFU of probiotics to support better gut health and weight loss. So now you can skip the bloating and opt for a shake that supports your gut. 
  • Well-Balanced Nutrition – Each shake serving contains 15g of plant-based protein, 5g of dietary fiber, healthy fats, digestive enzymes, 26 essential vitamins and minerals, and an adaptogen blend featuring key mushrooms & herbs for mind & body wellness. 
  • Delicious flavors – We tested this new formula over and over and OVER until it was just right. It features an immensely-rich, creamy texture, and a line-up of extremely exciting flavors that rival calorie-packed desserts. From Chocolate Bliss to Vanilla Creme to Caramel Sundae, to seasonal favorites like Pumpkin Spice, you can satisfy every mood with our array of new shakes. 
  • Quick & Convenient for Busy Lifestyles – Finally, you can make a 310 Shake and head out the door in minutes. They are incredibly quick and convenient for your busy lifestyle – helping you stay healthy and in line with your health and weight loss goals.

    Pumpkin Protein Frequently Asked Questions:

    1) If I choose a shake with pumpkin seed protein powder, will my shake taste like pumpkin?

    No, if you choose a shake with pumpkin protein powder the shake will not taste like pumpkin. Instead, pumpkin seed protein powder gives a creamy, smooth texture and a slightly nutty taste.

    But if you're looking for pumpkin flavor, we've got you covered with the 310 All-In-One Pumpkin Spice Shake. Enjoy the rich, mesmerizing fall flavors of pumpkin mixed with spices like cinnamon, nutmeg, and more.

     2) Why is pumpkin protein a great choice for weight loss?

    When you’re trying to lose weight, it's not just about finding a healthy meal replacement shake. It's also important that you enjoy drinking it!

    Shakes that include pumpkin protein powder will likely be rich, creamy and luxurious, and full of healthy fats to keep you feeling full for longer. Some including 310 Pumpkin Spice will also be lower in calories to help you stay within your daily calorie goals.


    Interested in learning more about the most beneficial ingredients to add into your daily diet? Check out the 310 Nutrition Blog for our ingredient-based article series so you can feel empowered to choose the best healthy lifestyle products for you.

    Psst... and don't forget to try our brand-new Pumpkin Spice All-In-One Shake. It's the perfect way to take in the pumpkin flavor while enjoying the benefits of pumpkin protein. 



    Written by:

    Dana Gates

    310 Nutrition Senior Writer

    Dana Gates is a seasoned writer and researcher with over a decade of experience writing about all things health and wellness. Through her articles, she aims to inspire others to live their best, healthiest, and most active lives–by making wise lifestyle and dietary choices daily. Her ultimate goal at 310 [...]

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