Pumpkin seeds are a rich source of nutrients, including protein, fiber, healthy fats, and minerals like magnesium and phosphorus. They naturally contain beneficial plant compounds that can support your overall health, such as phytosterols and polyphenols. There are various healthy ways to enjoy them, although the benefits of eating them whole, shelled, raw, or roasted differ.
Pumpkin seeds have a nutty taste with a hint of bitterness. They come in two forms:
- Whole seeds: Unshelled seeds are flat and oval-shaped, with a cream-colored shell that gives them a crunchy texture. Some people enjoy the extra crunch, while others might find the shell too tough to eat.
- Pepitas, or shelled pumpkin seeds: If you find the texture of whole pumpkin seeds too tough, you might prefer shelled pumpkin seeds, also called pepitas. Pepitas are the green inner seeds without the shell. They have a smoother texture and a more gentle crunch.
Whether you prefer whole pumpkin seeds or pepitas, both are nutritious options rich in protein, minerals. and fats, mostly in the form of healthy monounsaturated and polyunsaturated fats.
Nutrition of Whole Pumpkin Seeds
Since whole pumpkin seeds still have their shells, they’re higher in fiber than pepitas. They also contain more potassium and zinc per serving. One ounce of roasted whole pumpkin seeds provides:
- Protein: 5.22 grams (g)
- Total fat: 5.5 g
- Fiber: 5.22 g, or 19% of the Daily Value (DV)
- Iron: 0.938 milligrams (mg), or 5% of the DV
- Magnesium: 74.3 mg (18% of the DV)
- Phosphorus: 26.1 mg (2% of the DV)
- Potassium: 261 mg (6% of the DV)
- Zinc: 2.92 mg (27% of the DV)
Nutrition of Pepitas
Pepitas contain more protein, fat, iron, magnesium, and phosphorus per serving than whole seeds. One ounce of roasted shelled pumpkin seeds provides:
- Protein: 8.45 g
- Total fat: 13.9 g
- Fiber: 1.84 g (7% of the DV)
- Iron: 2.29 mg (13% of the DV)
- Magnesium: 156 mg (37% of the DV)
- Phosphorus: 332 mg (27% of the DV)
- Potassium: 223 mg (5% of the DV)
- Zinc: 2.17 mg (20% of the DV)
Both whole pumpkin seeds and pepitas can be eaten raw or roasted. Ultimately, it comes down to personal preference:
- Unroasted: Uncooked seeds have a raw, slightly bitter taste. Some people may prefer the taste and texture of raw seeds, especially if they want to preserve their natural flavor.
- Roasted: Roasting enhances the seeds’ nuttiness and crunchiness, which some people find more appealing. It also allows you to customize pumpkin seeds with your favorite seasonings.
While whole pumpkin seeds can be found at grocery stores, you can also scoop them out of a fresh pumpkin.
To roast whole pumpkin seeds:
- Set your oven to 350 degrees Fahrenheit (176 degrees Celsius).
- If you’re using seeds from a pumpkin, first remove any stringy pumpkin bits. Rinse the seeds in cold water to help loosen the strands.
- Pat the seeds thoroughly dry with a clean dishcloth or paper towel.
- Place the seeds in a bowl and toss them with olive oil. If desired, add sea salt or your favorite seasonings to taste.
- Arrange the seeds in a single layer on a baking sheet.
- Bake for 20-30 minutes, stirring occasionally, until the seeds are golden brown and crunchy. Watch them closely to prevent burning.
To roast pepitas, follow the same initial steps (preheating your oven, tossing them in olive oil and seasonings, and arranging them on a baking sheet). However, pepitas roast faster, so bake them for 10-15 minutes, checking frequently to prevent burning.
Tip: Removing the shells from whole pumpkin seeds can be challenging and time-consuming due to their hard, fibrous shells. Specialized tools, such as a nutcracker, may be required. For convenience, it may be easier to purchase seeds that have already been shelled.
You can enjoy pumpkin seeds by themselves, or incorporate them into these meal and snack ideas for extra flavor, texture, and nutrition:
- Granola: Mix pumpkin seeds with oats, honey, nuts, and dried fruit, then bake for a crunchy, nutrient-packed granola. Enjoy it with yogurt or milk.
- Greens and grains bowls: Sprinkle pumpkin seeds over salad greens and a whole grain, such as quinoa.
- Pesto: Blend pumpkin seeds with basil, garlic, olive oil, and parmesan cheese to create a pesto dip or a sauce for pasta and sandwiches.
- Smoothie bowl topping: Add pumpkin seeds to a smoothie bowl along with fruits and nuts.
- Energy balls: Mix pumpkin seeds with oats, peanut butter, honey, and dark chocolate chips, then roll into bite-sized balls for a quick, on-the-go snack.
- Breading: Coat chicken breasts or fish fillets with crushed pumpkin seeds before baking to create a crunchy, flavorful crust.
Pumpkin seeds last different amounts of time depending on whether they’re store-bought or fresh from a pumpkin.
- Store-bought seeds are typically dried and sometimes roasted, which extends their shelf life. Always check the expiration date on the package to ensure freshness. You can store them in an airtight container in a cool, dry place, like a pantry, for three months. To extend their freshness further, you can keep them in the refrigerator for up to six months or in the freezer for up to a year.
- Fresh seeds scooped from a pumpkin have a higher moisture content and a shorter shelf life. After rinsing and drying, you should use them or roast them within a few days. Once roasted, they can last about 1-2 weeks in an airtight container in a cool, dry place, or longer if refrigerated or frozen.
In both cases, proper storage in airtight containers is key. Always check for signs of spoilage before eating.
