Natural form
Raw pepitas: flat, oval, hull-free green seeds in a small pile.
Shows the seed's distinctive color, shape, and size so readers can identify it at a glance.
Seeds
Pumpkin Seed
Nutty green seeds for toasting, salads, and snacking
Nutty and chewy, pepitas toast into a salty snack, garnish soups and salads, and add crunch to granola and mole. Toast them till they pop. Keep them airtight and cool.
Pumpkin seeds — the hulled green kernels are known as pepitas — are flat, tender, oval seeds with a delicate, nutty, faintly sweet flavor and a satisfying chew that crisps up beautifully when toasted. Pepitas (the shell-free, deep-green kind from specific hull-less pumpkin varieties) are the kitchen workhorse: no shell to crack, ready to toast and scatter. They're a cornerstone of Mexican cooking, where they're ground into pipián and mole verde sauces, and a favorite crunchy topping for salads, soups (especially butternut squash and other autumn soups), and granola. Roasting the seeds saved from carving a pumpkin — shell and all — is a beloved seasonal ritual. Nutritionally they're notable — a source of magnesium, zinc, iron, and protein — which is why they're a popular snack and salad topping.
- Measured in
- g
- Storage
- Airtight
Find it in
Types & varieties
Shell-free green kernels — the ready-to-use cooking and snacking form.
The seeds from a carving pumpkin — roasted shell and all as a seasonal snack.
Finished snacking form, also great for topping.
How to toast pepitas
Pepitas toast fast and dramatically — they puff and pop in the pan. Watch and shake them constantly, as they go from green to golden to scorched in moments.
- Toast in a dry pan over medium, shaking, 5–7 min until they puff and pop
- Or roast at 350°F (175°C) 8–10 min, tossing once
- Season hot — salt, chili, lime, or cinnamon all cling well
- Cool before storing so they crisp
How to roast pumpkin's own seeds
The seeds scooped from a pumpkin can be roasted shell-on for a chewy, seasonal snack — the key is cleaning off the stringy pulp and drying them well first.
- Rinse off the pulp, then pat or air-dry thoroughly
- Toss with oil and salt, roast at 300–350°F (150–175°C) 20–30 min until crisp
- Stir once or twice for even browning
- The whole shell is edible once roasted crisp
Common uses
Tips & pitfalls
- Toast pepitas just until they puff and pop — they scorch in seconds after that.
- Season them hot off the heat so the salt and spice stick.
- Dry pumpkin seeds thoroughly before roasting, or they steam instead of crisping.
- Grind toasted pepitas into a Mexican pipián or green-pumpkin-seed sauce.
- Refrigerate or freeze to keep their oils fresh and nutty.
Nutrition
Energy
372 kJ · per 100 g
Where the calories come from
Protein
4.1g
8% DV
Carbs
17.3g
6% DV
Fat
0.5g
1% DV
Sodium
1mg
0% DV
Source · USDA FoodData Central · approx. Seeds, lotus seeds, raw
View on FDC →In the shops
Matched grocery products
€1.69Raw Pumpkin Seeds
BONPREU · kg · Bonpreu
€1.86Roasted and Salted Pumpkin Seeds
BONPREU · kg · Bonpreu
€1.35LA COLLITA Peeled Raw Pumpkin Seeds
LA COLLITA · kg · Bonpreu
€1.84Bonpreu Raw Peeled Organic Pumpkin Seeds
BONPREU · kg · Bonpreu
Good to know
- Flavor & texture
- Mild, nutty, faintly sweet; tender chew, crisp and pops when toasted
- How to toast
- Dry pan or 350°F (175°C) oven 5–10 min until puffed, golden, and popping
- Soak?
- No — toast for flavor; rinse fresh-from-pumpkin seeds and dry before roasting
- Nutrition
- ~559 kcal/100g; ~30g protein, ~6g fiber; very high in magnesium, zinc & iron
- How to store
- Airtight, cool, dark a few months; refrigerate or freeze to keep the oils fresh
Substitutes
- Sunflower seeds — Similar crunch and nut-free; a close everyday swap.
- Pine nuts — Softer and richer for sauces and toppings.
- Chopped pistachios — Green and crunchy where tree nuts are fine.
Also called
semilla de calabaza · pepita
Appears in these dishes
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