What Are Pumpkin Seeds?
Pumpkin seeds (Cucurbita pepo) are flat, oval seeds found inside pumpkins and other squash varieties. They have a light greenish-white shell around a dark green, oily kernel.
They are a popular snack eaten by cracking the shell, while the shelled kernels, known as “pepitas,” are used in salads and other dishes around the world.
Pumpkin Seed Nutrition
Pumpkin seeds are a protein-rich seed, providing about 559 kcal, 29.9 g of protein, and 5.1 g of fiber per 100 g. They are also a notable source of zinc and magnesium.
What Are the Benefits of Pumpkin Seeds?
With their high protein and zinc content, pumpkin seeds are a popular choice as part of a balanced diet. Studies have examined the relationship between zinc and the immune system, but these findings have not led to a definitive treatment recommendation.
This is general information; pumpkin seeds are a food, not a medical treatment. Because they are calorie-dense, a daily handful of shelled seeds (about 20–30 g) is recommended.
How to Choose Pumpkin Seeds
Good-quality pumpkin seeds should have dry, uncracked shells and dark green kernels.
- The shells should have no moisture or mold spots.
- If the kernel has yellowed or smells bitter, it may have lost its freshness.
- For roasted, salted products, check the salt content on the label.
How to Store Pumpkin Seeds
Shelled pumpkin seeds have a high oil content and can turn rancid quickly at room temperature. They can be stored for 2–3 months in an airtight container in a cool place, or for up to 6 months in the refrigerator.
Using Pumpkin Seeds in the Kitchen
Pumpkin seeds are eaten as a snack in the shell, while shelled kernels are used in salads, as soup toppings, in granola, and in bread dough.
How to Roast Pumpkin Seeds
Toss the shelled kernels with a little olive oil and salt, then roast them in a 180°C / 355°F oven for 10–12 minutes, stirring occasionally, until golden.
How to Add Pumpkin Seeds to a Salad
Sprinkle lightly roasted pumpkin seeds over a salad just before serving to add crunch; mixing them with a moist dressing too early can make them lose their crunch.
What Recipes Use Pumpkin Seeds?
Seeded salads, soup toppings, granola, seeded bread, and savory roasted snack mixes are among the best-known uses for pumpkin seeds.
Frequently Asked Questions
Are raw or roasted pumpkin seeds better?
Both raw and roasted pumpkin seeds can be eaten. Roasting brings out their flavor, while raw seeds retain more of some nutrients. The choice usually depends on how they will be used.
Do you eat pumpkin seeds with the shell on?
The shell is thin and rich in fiber, and some people prefer to eat pumpkin seeds with the shell on. However, most recipes use shelled kernels because the shell has more fiber and is harder to chew.
How many pumpkin seeds should you eat per day?
Because pumpkin seeds are calorie-dense, one handful of shelled seeds per day (about 20–30 g) is considered a balanced portion.
Are pumpkin seeds and sunflower seeds the same?
No. They come from different plants. Pumpkin seeds are flat and dark green, while sunflower seeds are long and narrow with gray-black stripes; their nutritional profiles also differ.
Can you be allergic to pumpkin seeds?
Seed allergies are rare, but pumpkin seeds can be among them. People with sensitivities should consult a doctor before eating them.