Pumpkin Seeds (Pepitas): A Simple Guide to Their Minerals and Everyday Uses

Pumpkin seeds, often sold as pepitas, are the flat green seeds found inside pumpkins and some squashes. In shops you will find two main types: the green hulled pepitas, which are soft and chewy, and whole white seeds still in their shell, which are crunchier and have more fiber. Both make a tasty, filling snack.

A mineral-rich seed

Pumpkin seeds are best known for their minerals. A small handful of about 28 grams, roughly one ounce, provides around a third or more of the typical daily need for magnesium, along with a good amount of zinc, iron and phosphorus. They also offer about 7 grams of protein per ounce and healthy unsaturated fats. This makes them one of the most nutrient-dense seeds for their size.

Raw, roasted or sprouted?

Raw pepitas have a mild, slightly sweet taste. Roasting for 8 to 10 minutes in a dry pan or a moderate oven brings out a deeper, nuttier flavor and a pleasing crunch. Watch them closely, as they pop and brown quickly. Soaked and lightly dried pumpkin seeds are sometimes sold as sprouted or activated, and some people find them easier to digest. Any of these forms is a fine choice, so go with what you enjoy.

Easy ways to use them

Scatter pepitas over salads, soups and roasted vegetables for crunch. Stir them into granola, trail mix or baked goods like bread and muffins. Blend them into a green pesto in place of pine nuts, which is often cheaper. Grind them to a coarse powder and add to smoothies or porridge. If you carve a fresh pumpkin, rinse the seeds, dry them, toss with a little oil and salt, and roast until golden.

How much is a good portion?

A tablespoon or two a day, or a small handful of about 28 grams, is a reasonable serving. Pumpkin seeds are fairly high in calories, roughly 150 to 160 per ounce, so enjoy them as part of a balanced diet rather than endless snacking. Salted versions can add a lot of sodium, so look for unsalted or lightly salted packs if you eat them often.

Storing them well

Because of their oils, pumpkin seeds can turn rancid if kept warm for long periods. Store in an airtight jar in a cool, dark cupboard for a few months, or keep them in the fridge or freezer for longer.

Who should check first?

Because pumpkin seeds are high in magnesium and phosphorus, people with kidney disease should speak to their doctor or dietitian before eating them regularly. If you take blood pressure or blood sugar medicines, it is worth mentioning your seed habit to a pharmacist. A seed allergy is possible, and whole shell seeds are a choking risk for young children, so offer ground or finely chopped seeds to little ones. Pregnant or breastfeeding women can usually enjoy them in food amounts, but a quick chat with a healthcare provider is a good idea if you plan to eat them daily in larger amounts.

This article is general information, not medical advice.