Pumpkin Seeds

Also indexed as: Pepitas

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Preparation, uses, and tips

Like most nuts and seeds, pumpkin seeds are especially delicious roasted because roasting brings out their natural flavour. Unfortunately, high temperatures are said to destroy the potency of their essential fatty acids. So, for best nutritional value, it is best to eat nuts and seeds raw. Pumpkin seeds are great tossed in salads, mixed with grains, or ground up and added to salad dressings, casseroles, soups, and home baking. Both hulled and unhulled pumpkin seeds are enjoyed as a dry-roasted snack food.

Buying and storing tips

Pumpkin seeds can be purchased hulled or unhulled, raw or roasted. Like other nuts and seeds, pumpkin seeds can turn rancid quickly and should be kept in an airtight container in the refrigerator or freezer where they will keep for a few months.

Varieties

The seeds of all varieties of pumpkins and squash are edible. Green hulled pumpkin seeds are called pepitas and are often used in southwestern and Mexican cooking.

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Nutrition Highlights

Pumpkin seeds (hulled), 142 seeds (1 oz.)
Calories: 153
Protein: 6.9g
Carbohydrate: 5.05g
Total Fat: 13g
Fiber: 1.1g
*Excellent source of: Iron (4.2mg)
*Good source of: Zinc (2.1mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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