Pumpkin Seeds 101: Nutrition, Benefits, How To Make, Buy, Store | Pumpkin Seeds: A Complete Guide

What are Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are the edible seeds of pumpkins, which are a type of winter squash. These seeds are typically small, flat, and oval in shape, with a greenish outer shell or hull. Inside the hull, you’ll find the edible part of the seed, which is white or pale green in color. Pumpkin seeds are a popular snack and ingredient in various culinary dishes.

Pumpkin seeds are known for their nutritional value and health benefits. They are a good source of several essential nutrients, including:

1. Protein: Pumpkin seeds are relatively high in protein, making them a good option for vegetarians and vegans.
2. Healthy fats: They contain monounsaturated and polyunsaturated fats, which are considered heart-healthy fats.
3. Fiber: Pumpkin seeds are a good source of dietary fiber, which can aid in digestion and help with feelings of fullness.
4. Vitamins and minerals: They provide important nutrients such as vitamin K, vitamin E, zinc, magnesium, and iron.
5. Antioxidants: Pumpkin seeds contain antioxidants like carotenoids and vitamin E, which can help protect cells from damage.
6. Phytosterols: These are plant compounds that may help lower cholesterol levels.

Other Names of Pumpkin Seeds

Pumpkin seeds are known by various names depending on the region and language. Some of the common alternative names for pumpkin seeds include:

1. Pepitas: This is a Spanish term commonly used in Mexico and other Spanish-speaking countries to refer to pumpkin seeds. It has also become widely recognized in English-speaking regions.
2. Squash Seeds: Since pumpkins are a type of winter squash, pumpkin seeds are sometimes simply referred to as squash seeds.
3. Pipian: In some Latin American countries, especially in Central America, pumpkin seeds are known as “pipian.” Pipian is also used to refer to sauces or dishes made with ground pumpkin seeds.
4. Cucurbita Seeds: The botanical name for the pumpkin plant is Cucurbita pepo, so pumpkin seeds may be referred to as cucurbita seeds.
5. Styrian Seeds: In reference to a specific variety of pumpkin seeds, Styrian pumpkins (Cucurbita pepo var. styriaca), the seeds from these pumpkins are often called Styrian pumpkin seeds. These seeds are known for their thin, hull-less shells.
6. Zucca Seeds: In Italian cuisine, pumpkin seeds may be referred to as “zucca seeds,” with “zucca” meaning pumpkin in Italian.
7. Gourd Seeds: Since pumpkins belong to the gourd family, pumpkin seeds can be called gourd seeds.
8. Noix de Courge: In French, pumpkin seeds are called “noix de courge.”
9. Kaddu Ke Beej: In Hindi and some other Indian languages, pumpkin seeds are known as “kaddu ke beej.”
10. Semillas de Calabaza: In Spanish, especially in Latin American countries, pumpkin seeds are often called “semillas de calabaza.”

These are just a few examples of the various names used to refer to pumpkin seeds in different parts of the world. The name can vary depending on the language and cultural context.

Nutritional Value of Pumpkin Seeds

Here’s a table showing the approximate nutritional value of pumpkin seeds per 1-ounce (28-gram) serving:

Nutrient	Amount Per 1 oz (28g)
Calories	151
Protein	7 grams
Dietary Fiber	1.7 grams
Total Fat	13 grams
Saturated Fat	2.3 grams
Monounsaturated Fat	4 grams
Polyunsaturated Fat	6 grams
Omega-3 Fatty Acids (ALA)	37 mg
Omega-6 Fatty Acids	4124 mg
Carbohydrates	5 grams
Sugars	0.9 grams
Vitamin K	2.7 mcg (4% DV)
Vitamin E	0.2 mg (1% DV)
Thiamin (Vitamin B1)	0.1 mg (9% DV)
Riboflavin (Vitamin B2)	0.1 mg (6% DV)
Niacin (Vitamin B3)	0.4 mg (2% DV)
Vitamin B6	0.1 mg (6% DV)
Folate (Vitamin B9)	8 mcg (2% DV)
Pantothenic Acid (Vitamin B5)	0.2 mg (2% DV)
Calcium	12 mg (1% DV)
Iron	1.4 mg (8% DV)
Magnesium	150 mg (37% DV)
Phosphorus	261 mg (26% DV)
Potassium	223 mg (6% DV)
Zinc	2.2 mg (14% DV)
Copper	0.2 mg (10% DV)
Manganese	0.2 mg (10% DV)
Selenium	2.3 mcg (3% DV)

Please note that these values are approximate and can vary depending on the specific variety of pumpkin seeds and how they are prepared (e.g., roasted and salted or raw). Pumpkin seeds are a nutritious snack and can be a valuable addition to your diet due to their rich content of essential nutrients like protein, healthy fats, vitamins, and minerals.

Benefits of Pumpkin Seeds

Pumpkin seeds, also known as pepitas, offer a wide range of health benefits due to their nutrient-rich composition. Here are some of the key benefits of including pumpkin seeds in your diet:

1. Rich in Nutrients: Pumpkin seeds are packed with essential nutrients, including protein, healthy fats, fiber, vitamins (like vitamin K and vitamin E), and minerals (such as magnesium, zinc, and iron).
2. Heart Health: The monounsaturated and polyunsaturated fats in pumpkin seeds can help lower bad cholesterol levels, reducing the risk of heart disease. They also contain phytosterols, which can further support heart health.
3. Antioxidant Properties: Pumpkin seeds are a source of antioxidants, including carotenoids and vitamin E, which help protect cells from damage by free radicals.
4. Digestive Health: The fiber content in pumpkin seeds can promote healthy digestion and help prevent constipation.
5. Protein Source: Pumpkin seeds are relatively high in protein, making them a valuable addition to the diet, especially for vegetarians and vegans.
6. Mineral Support: Pumpkin seeds are an excellent source of magnesium, which plays a role in various physiological functions, including muscle and nerve function, bone health, and blood pressure regulation.
7. Immune Support: Zinc, found in pumpkin seeds, is essential for a well-functioning immune system.
8. Mood and Sleep Regulation: The seeds contain the amino acid tryptophan, which can contribute to the production of serotonin, a neurotransmitter that can help regulate mood and sleep.
9. Bone Health: Pumpkin seeds contain minerals like magnesium, phosphorus, and zinc, which are important for bone health and strength.
10. Skin Health: The vitamins and antioxidants in pumpkin seeds can contribute to healthier skin by protecting against oxidative damage.
11. Prostate Health: Some studies suggest that the compounds in pumpkin seeds may have a positive effect on prostate health, potentially reducing the risk of prostate issues.
12. Weight Management: The combination of protein and fiber in pumpkin seeds can help promote a feeling of fullness, which may aid in weight management and portion control.
13. Anti-Inflammatory Properties: Some compounds in pumpkin seeds have anti-inflammatory properties that may help reduce inflammation in the body.

It’s important to note that while pumpkin seeds offer numerous health benefits, they are also calorie-dense due to their fat content. Therefore, moderation is key when incorporating them into your diet. Roasting and seasoning pumpkin seeds can be a tasty and convenient way to enjoy their benefits as a snack or as an ingredient in various dishes.

Varieties of Pumpkin Seeds

There are several varieties of pumpkin seeds (pepitas) based on the type of pumpkin they are harvested from, as well as how they are processed and seasoned. Here are some common varieties of pumpkin seeds:

1. Hulled Pumpkin Seeds (Hull-less): These seeds have had their outer white shells removed, leaving only the green seed inside. Hull-less pumpkin seeds are often used for snacking and are popular for their ease of consumption.
2. Roasted Pumpkin Seeds: Pumpkin seeds can be roasted to enhance their flavor and texture. Roasted pumpkin seeds may be salted or seasoned with various spices for added taste.
3. Raw Pumpkin Seeds: These are pumpkin seeds that have not been roasted or salted. They are commonly used in baking and cooking, or they can be eaten as a nutritious, raw snack.
4. Salted Pumpkin Seeds: Pumpkin seeds are often salted to make a savory and crunchy snack. They are a common choice for snacking.
5. Unsalted Pumpkin Seeds: Unsalted pumpkin seeds are a healthier option for those looking to reduce their sodium intake. They are versatile and can be used in various dishes.
6. Organic Pumpkin Seeds: These are pumpkin seeds that are grown using organic farming methods, which avoid synthetic pesticides and fertilizers. They are often preferred by those who prioritize organic products.
7. Styrian Pumpkin Seeds: Styrian pumpkin seeds come from a specific pumpkin variety known as the Styrian or oilseed pumpkin (Cucurbita pepo var. styriaca). These seeds are known for their thin, hull-less shells and are commonly used to make pumpkin seed oil in regions like Austria.
8. Mexican Pepitas: These are pumpkin seeds that are popular in Mexican cuisine and are often used in dishes like mole sauce or as a topping for various foods. They are typically hulled and roasted.
9. Spiced Pumpkin Seeds: Pumpkin seeds can be seasoned with various spices and flavors, such as chili, paprika, garlic, or other seasonings, to create a spiced or flavored snack.
10. Sweetened Pumpkin Seeds: In some recipes, pumpkin seeds are sweetened with ingredients like sugar, honey, or maple syrup and used in sweet dishes or as a dessert topping.
11. Dark Chocolate-Covered Pumpkin Seeds: Pumpkin seeds can be coated in dark chocolate, offering a combination of sweet and savory flavors. These are a popular treat for those who enjoy both chocolate and pumpkin seeds.
12. Pumpkin Seed Butter: Similar to peanut or almond butter, pumpkin seed butter is made from ground pumpkin seeds. It can be used as a spread or a dip and provides a rich, nutty flavor.

These are just a few examples of the different varieties and preparations of pumpkin seeds. Depending on your taste preferences and intended use, you can choose the variety that suits your needs, whether for snacking, cooking, or baking.

What Does Pumpkin Seeds Taste Like

The taste of pumpkin seeds (pepitas) can vary depending on how they are prepared and whether or not they have been seasoned. Here’s a general description of the taste of plain, raw pumpkin seeds and roasted, salted pumpkin seeds:

1. Raw Pumpkin Seeds: Raw pumpkin seeds have a mild, nutty flavor. They are relatively subtle in taste, with a slight sweetness and a hint of earthiness. The texture is soft and somewhat chewy, and the flavor is often described as similar to sunflower seeds but milder.
2. Roasted Pumpkin Seeds: Roasted pumpkin seeds have a more pronounced and savory flavor. The roasting process brings out the nuttiness in the seeds and gives them a crispy, crunchy texture. Roasting enhances their natural earthy and slightly sweet undertones. When they are salted, you’ll also taste the saltiness, which can vary based on the amount of salt added.

If pumpkin seeds are seasoned with various spices or flavorings, such as paprika, chili, garlic, or other seasonings, they can take on those specific flavors, creating a wide range of taste experiences. Spiced pumpkin seeds are a popular choice for those who enjoy a more intense and diverse flavor profile.

The specific taste of pumpkin seeds can also be influenced by the variety of pumpkin from which they are harvested, as different pumpkin varieties can have slightly different seed flavors. In general, pumpkin seeds are versatile and can be used in both savory and sweet dishes, depending on your preferences and how they are prepared.

How To Use Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are versatile and can be used in a variety of ways in your culinary endeavors. Here are some common ways to use pumpkin seeds in your cooking and snacking:

1. Snacking: Pumpkin seeds can be enjoyed as a healthy and satisfying snack on their own. You can eat them raw, roasted, or salted for a savory treat. Keep a container of them at your desk or in your pantry for a quick and nutritious snack.
2. Salads: Sprinkle roasted or raw pumpkin seeds on salads to add a delightful crunch and a boost of nutrition. They pair well with leafy greens, vegetables, and a variety of dressings.
3. Trail Mix: Create your own custom trail mix by combining pumpkin seeds with nuts, dried fruits, and chocolate chips. This makes for a convenient and energizing on-the-go snack.
4. Granola: Add pumpkin seeds to homemade granola for extra texture and nutrition. They can be combined with oats, nuts, dried fruits, and sweeteners.
5. Smoothie Topping: Use pumpkin seeds as a garnish for smoothie bowls or regular smoothies to add a contrasting crunch to the creamy texture.
6. Yogurt Parfait: Layer pumpkin seeds in yogurt parfaits with Greek yogurt, fresh fruits, and honey for a balanced and satisfying breakfast or snack.
7. Baking: Incorporate pumpkin seeds into baked goods like bread, muffins, and cookies. They can be used as a topping or mixed into the dough or batter for added texture and flavor.
8. Soup Garnish: Sprinkle roasted pumpkin seeds on top of soups and stews to provide a crunchy element and an extra layer of flavor.
9. Homemade Nut Butter: Make your own pumpkin seed butter by grinding roasted pumpkin seeds in a food processor. Use it as a spread for toast or as a dip for fruits and vegetables.
10. Sauces and Dressings: Pumpkin seeds can be used to make a creamy and nutty-tasting sauce or dressing, especially when blended with other ingredients like olive oil, garlic, and herbs. This is commonly used in Mexican cuisine, such as in mole sauces.
11. Dishes and Side Dishes: Sprinkle pumpkin seeds on top of rice, quinoa, or roasted vegetables to add a delightful crunch and enhance the overall flavor.
12. Nutrition Boost: Add pumpkin seeds to smoothies, oatmeal, or yogurt for an extra boost of protein, healthy fats, and nutrients.
13. Energy Bars: Incorporate pumpkin seeds into homemade energy bars, along with other ingredients like oats, dried fruits, and sweeteners.
14. Sautéed Greens: Use roasted pumpkin seeds as a garnish for sautéed greens like spinach, kale, or Swiss chard.

Remember that you can enjoy both raw and roasted pumpkin seeds, and they can be seasoned with various spices and flavors to suit your taste preferences. Whether you’re looking for a quick snack, a salad topping, or an ingredient in your favorite recipes, pumpkin seeds can add nutrition and flavor to a wide range of dishes.

Substitute for Pumpkin Seeds

If you need a substitute for pumpkin seeds (pepitas) in a recipe due to allergies, dietary restrictions, or simply because you don’t have them on hand, there are several options available depending on the intended use. Here are some common substitutes for pumpkin seeds:

1. Sunflower Seeds: Sunflower seeds are a popular alternative to pumpkin seeds. They have a similar size and shape and provide a mild nutty flavor. You can use them as a one-to-one replacement in most recipes, such as in salads, baked goods, and snacks.
2. Sesame Seeds: Sesame seeds are another option for adding a small crunch and a nutty flavor to dishes. They work well in salads, bread, and as a topping for various dishes.
3. Chopped Nuts: Chopped nuts like almonds, walnuts, or pecans can be used in place of pumpkin seeds, especially when adding a bit of crunch and richness to recipes like granola or oatmeal.
4. Flaxseeds: Ground flaxseeds can provide a source of healthy fats and a mild nutty flavor. They work as a substitute in baked goods and smoothies, and they also offer added fiber.
5. Chia Seeds: Chia seeds can be used in recipes that call for pumpkin seeds when you want to add a crunchy texture and a nutritional boost. They are particularly good in smoothies, oatmeal, and as a topping for yogurt.
6. Pine Nuts: Pine nuts can be used in some recipes that call for pumpkin seeds, especially in dishes like pesto, where they can add a similar nutty richness.
7. Pecan Pieces: If you want a richer and sweeter nut flavor, consider using pecan pieces as a substitute. They work well in salads and baked goods.
8. Hemp Seeds: Hemp seeds have a nutty and slightly earthy flavor. They can be used in salads, yogurt, smoothies, and as a garnish for various dishes.
9. Almond Slivers: Almond slivers can provide a similar shape and texture to pumpkin seeds and are often used as a topping for salads or desserts.
10. Shredded Coconut: For a different texture and a mild sweetness, shredded coconut can be used in recipes that call for pumpkin seeds. It works well in granola, muffins, and some desserts.

When substituting, keep in mind that each of these alternatives may bring its own unique flavor and texture to the dish. Choose the substitute that best complements the other ingredients and the intended flavor profile of your recipe.

Where to Buy Pumpkin Seeds

You can purchase pumpkin seeds (pepitas) from a variety of places, both online and in physical stores. Here are some common options for where to buy pumpkin seeds:

1. Grocery Stores: Most well-stocked grocery stores or supermarkets carry pumpkin seeds. You can find them in the snack aisle, the baking section, or the bulk foods area. Look for both raw and roasted pumpkin seeds, as well as hulled and unhulled varieties.
2. Health Food Stores: Specialty health food stores often carry a wide selection of pumpkin seeds, including organic and non-GMO options. These stores may also offer bulk bins where you can purchase the quantity you need.
3. Online Retailers: There are numerous online retailers where you can buy pumpkin seeds. Websites like Amazon, Walmart, and specialty food retailers often offer a wide range of options, including different varieties and seasonings.
4. Bulk Food Stores: Some stores specialize in selling bulk foods, allowing you to purchase the quantity of pumpkin seeds you desire. You can often find both raw and roasted options in these stores.
5. Farmers’ Markets: Depending on the season and your location, you may find local farmers’ markets or vendors selling fresh, locally sourced pumpkin seeds. This can be a great way to support local farmers and artisans.
6. International or Ethnic Markets: If you’re looking for specific types of pumpkin seeds, such as Mexican pepitas or Styrian pumpkin seeds, you may find them at international or ethnic grocery stores that cater to specific culinary traditions.
7. Natural Food Co-ops: Food cooperatives (co-ops) often carry a variety of natural and organic products, including pumpkin seeds.
8. Online Specialty Retailers: Some online specialty retailers focus on organic or premium-quality pumpkin seeds. These can be a good option if you’re looking for specific characteristics in your seeds.
9. Local Producers: Some local farmers or producers may sell pumpkin seeds directly to consumers. This can be an excellent way to obtain fresh, locally sourced seeds.
10. Gourmet or Specialty Food Shops: Gourmet food shops and specialty food stores may offer high-quality pumpkin seeds, often in attractive packaging.

When purchasing pumpkin seeds, consider factors such as the type of seeds (raw, roasted, hulled, or unhulled), flavorings or seasonings, and any specific dietary preferences or requirements, such as organic or non-GMO options. Also, be aware that prices can vary, so it’s a good idea to compare options to find the best deal for your needs.

How To Store Pumpkin Seeds

Properly storing pumpkin seeds (pepitas) will help maintain their freshness and prevent them from becoming rancid. Here are some guidelines for storing pumpkin seeds:

1. Sealed Container: Transfer the pumpkin seeds to an airtight container or resealable plastic bag. This will help prevent exposure to air and moisture, which can cause seeds to go stale.
2. Cool, Dry Place: Store the container of pumpkin seeds in a cool, dry place, away from direct sunlight and heat sources. A pantry or cupboard is usually a suitable location.
3. Refrigeration: While it’s not always necessary, you can extend the shelf life of pumpkin seeds by refrigerating them. This is especially beneficial if you live in a hot and humid climate. Ensure the seeds are in an airtight container to prevent them from absorbing moisture in the fridge.
4. Freezing: If you don’t plan to use the pumpkin seeds for an extended period, consider freezing them. Place the seeds in an airtight container or a vacuum-sealed bag. Make sure they are completely dry before freezing to avoid ice crystals. Pumpkin seeds can be stored in the freezer for several months.
5. Labeling: Label the container or bag with the date of storage to keep track of freshness. Pumpkin seeds can remain good for several months to a year when stored properly, but labeling helps ensure you use them before they lose flavor and texture.
6. Avoid Moisture: Keep the seeds away from moisture, as exposure to humidity can lead to mold and spoilage. Ensure that the container or bag is tightly sealed.
7. Avoid Strong Odors: Store pumpkin seeds away from strong-smelling foods, as they can absorb odors and flavors from their surroundings.
8. Check for Rancidity: Before using stored pumpkin seeds, check for signs of rancidity, such as an off smell or a bitter taste. Fresh pumpkin seeds should have a pleasant, nutty aroma and flavor.

By following these storage tips, you can keep your pumpkin seeds fresh and enjoyable for a longer period. Properly stored pumpkin seeds can be used in a variety of recipes, including salads, snacks, and baked goods.

Frequently Asked Questions (FAQs) Pumpkin Seeds