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As a supplement, pumpkin seed oil is sold in dosages ranging from 100 milligrams (mg) to 2,000 mg.
Pumpkin seed oil is also available as a cooking oil that can be used in a variety of different recipes, including salad dressing, marinades, and toppings. Some even recommend pouring a small amount of pumpkin seed oil over ice cream—its nutty flavor makes a tasty treat.
Pumpkin seed oil has a smoke point of 320 F or lower and should not be used for frying, sautéing, stir-frying, or other forms of cooking with heat.
A typical serving of pumpkin seed oil is 2 teaspoons, which has 80 calories and 9 grams of fat. Most of the fat in pumpkin seed oil is polyunsaturated fat, specifically omega-3 and omega-6 fatty acids. Research has shown that these essential fatty acids can help lower your LDL (bad) cholesterol and prevent cardiovascular disease.
You'll also get a small amount of monounsaturated fat when you consume pumpkin seed oil. Monounsaturated fats are considered good fats because they can help boost your HDL or "good" cholesterol levels. *
