Seeds, pumpkin seeds (pepitas), raw
Whole food · Nut and Seed Products
Photo: Wikipedia
These flat, dark green seeds are the edible kernels shelled from pumpkin seeds, known as pepitas. They offer a satisfyingly crunchy texture and a mild, nutty, slightly earthy flavor. Nutritionally, they are a powerhouse, delivering an impressive 30g of protein and 40g of healthy fats per 100g.
💚 Why it's loved
People adore their satisfying crunch and versatile, nutty flavor that enhances both sweet and savory dishes. They are a beloved snack and a staple ingredient in cuisines worldwide, from Mexican moles to Middle Eastern dukkah.
⚠️ Watch-outs & how to enjoy it better
Their high fat and calorie density can lead to overconsumption, and their high fiber content may cause digestive discomfort in large amounts. To counteract this, practice portion control (stick to a small handful) and drink plenty of water. They are also a common tree nut/seed allergen for some individuals.
Key benefits
- Excellent source of plant-based protein
- Rich in magnesium for muscle and nerve function
- High in zinc, supporting immune health
- Provides healthy monounsaturated and polyunsaturated fats
- Good source of dietary fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pepitas are a cultivar of pumpkin bred specifically to produce seeds without a tough outer shell, meaning you can eat them straight from the pumpkin without shelling.
Full nutrition (scales with serving)
| Water | 6.6 g |
| Energy (Atwater General Factors) | 555 kcal |
| Energy (Atwater Specific Factors) | 515 kcal |
| Nitrogen | 5.6 g |
| Protein | 29.9 g |
| Total lipid (fat) | 40.0 g |
| Ash | 4.8 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 5.1 g |
| Calcium, Ca | 37.4 mg |
| Iron, Fe | 8.4 mg |
| Magnesium, Mg | 500 mg |
| Phosphorus, P | 1150 mg |
| Potassium, K | 691 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 6.3 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 4.1 mg |
| Selenium, Se | 20.5 ug |
FAQ
What's the difference between pumpkin seeds and pepitas?
Pepitas are a specific variety of pumpkin seed that naturally lacks a hard white outer shell. They are the flat, dark green kernels you often find in stores. Regular pumpkin seeds (like from a carving pumpkin) have a tough white hull that is usually removed before eating.
Are raw pumpkin seeds safe to eat?
Yes, raw pumpkin seeds are safe and nutritious. However, roasting them can enhance their flavor and crunch. If you have a sensitive digestive system, raw seeds may be harder to digest, so starting with a smaller portion is wise.
How should I store raw pumpkin seeds?
To preserve their fresh flavor and prevent the oils from going rancid, store raw pumpkin seeds in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for up to 6 months.