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Foods we love: Pumpkin seeds

When you think of “pumpkin seeds,” you may be picturing the large, flat, cream-colored seeds you find inside the pumpkins you carve around Halloween. Those are, in fact, pumpkin seeds with the shell on (the actual seed is inside). But “pumpkin seeds” can also refer to pepitas, which are pumpkin seeds without shells that can be grown in specific varieties of pumpkins. Pepitas are thin-skinned and green, and the type you’re most likely to find at the grocery store. Both are edible, but store-bought pepitas save you the laborious shelling process.

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 The Benefits of Pumpkin Seeds (And Why They’re Not Just For Fall)

When you think of pumpkins, two things likely spring to mind: jack-o’-lanterns and pie. But here, we’re not talking about Halloween or dessert. If you’ve ever carved a pumpkin, you’ll know that inside every one, there are, quite literally, hundreds of seeds. But while they may look like food-waste fodder, here’s one reason not to throw them away: pumpkin seeds are a super nutritious addition to your diet. Plus, they’re tasty and versatile.

 What is the Difference Between Pumpkin Seeds and Pepitas?

Pepitas and pumpkin seeds seem so similar, you might think they are the same thing. But while they are not exactly the same, they are closely related. Pumpkin seeds are whole seeds with their shells still on, whereas pepitas are found in shell-less, or hulless pumpkin varieties. Just as we were taught in grade school that a square is a rectangle but a rectangle isn't a square, the same concept applies to pepitas and pumpkin seeds. While all pepitas are a type of pumpkin seed, not all pumpkin seeds are pepitas.

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Another Reason Why Pumpkin Seeds Are Little Powerhouses

Pumpkin seeds: More than health powerhouses, these little guys are packed with beauty benefits, too.

Don't Toss Your Pumpkin Seeds — Here's a List of Their Impressive Health Benefits

What you might not realize is that there are a few different varieties of pumpkin seeds. Green pumpkin seeds (shown below), also known as pepitas, are the hulled seeds of certain varieties of pumpkins and are typically flat and oval in shape. They're rich in antioxidants and a great source of fiber, protein, and various beneficial minerals. On the other hand, "scoop" seeds (shown above) refer to the seeds you scoop out from most pumpkin varieties. These seeds are usually encased in a white shell that is slightly curved and round. While they have a similar nutritional profile to green pumpkin seeds, they require a bit more work to consume if you prefer to eat them shelled. But if you enjoy eating them as-is after they're roasted, then they can be an easy-breezy snack to enjoy, too.

Don’t toss those pumpkin seeds!

One of the best parts of pumpkin carving isn’t the spooky finished product. It’s the gloppy goo inside.

Excellent reasons to eat pumpkin seeds!

Pumpkin seeds have an impressive nutrient profile. They’re a fantastic source of protein, vitamins, and minerals, such as zinc, unsaturated fatty acids, fiber, and antioxidants, all of which reduce disease risk factors.

Pamela Brunton’s secret ingredient: pumpkin seeds

Pumpkin seeds are delicious and versatile. You can grind them down into “nut” meal. We make a pumpkin-seed frangipane tart, by grinding them down – do this, then find a recipe that uses nut meal and substitute.

Pumpkin Seeds and Female Health: A Winning Combination

When it comes to boosting overall health and well-being, nutrition plays a vital role. In particular, pumpkin seeds have gained recognition for their impressive nutritional profile and potential health benefits. Besides being a tasty snack, pumpkin seeds provide various nutrients that promote optimal female health.

Pumpkin Seeds Are Superseeds!

Did you know, a pumpkin can hold up to 500 nutrient dense seeds?! Pumpkin seeds (aka: pepitas) are a plant-based source of protein and heart-healthy fats, including beneficial omega-3 and omega-6 essential fatty acids.

Pumpkin Seeds: The Tiny Health Treasures You Don’t Want To Throw Away

But there’s more to pumpkins than just tasty beverages and decadent pies. Hidden within, like a treasure trove of nutrients, lie pumpkin seeds and their health benefits. From boosting your mood to promoting heart health, these unassuming seeds have a lot to offer.

Seed of the month: Pumpkin seeds

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that's important for keeping blood pressure in check. They're also a good source of several other minerals, unsaturated fats, and fiber. For an extra fiber boost, you can even eat the whole seeds with the shells intact: toss with a little olive oil, spread on a cookie sheet, and bake at 300° F for 30 to 40 minutes.

The Health and Beauty-Boosting Benefits of Pumpkin Seeds, Plus 4 News Ways to Eat Them

Plus, they're rich in protein, which can help keep your energy levels nice and high. So save those seeds from your jack-o'-lantern and roast 'em up.

The Surprising Health Benefits of Pumpkin Seeds You Need to Know

Pumpkin seeds emerge as a powerhouse of nutrition, boasting benefits for heart health, improved sleep, bone strength, blood sugar regulation, and anti-inflammatory effects. With 574 calories per 100 grams, they offer a rich blend of protein, healthy fats, and essential minerals.

The Truth About 6 “Superfood” Seeds

For a tasty snack you can enjoy a la carte, roasted pumpkin seeds – also known as pepitas – are the hands-down winner. But where pumpkin seeds really shine is in the kitchen: found in everything from pesto to pipian verde, they’re one of the most versatile seeds you can buy.

Trick or Treat? Why Pumpkin Seeds Are a Good Treat for You

Pumpkin seeds can often be overlooked when carving jack-o'-lanterns or walking down the grocery aisles, but these nutrient-dense seeds are packed with so many health benefits! Best of all, they can be easily incorporated into your daily diet and enjoyed all year round.

Why you should be eating more pumpkin this fall

Finally, when you’re carving out a pumpkin, don’t throw out the seeds. Pumpkin seeds have a host of nutrients with high amounts of zinc and phosphorus. “I’m a huge pumpkin seed fan and I always roast several batches of them throughout the season,” says Murphy Richter. If you’re going for a savory taste, she recommends adding garlic, olive oil, and rosemary. For people with a sweet tooth, a dash of cinnamon and sugar can make for a healthy snack to eat throughout the day. A traditional salsa recipe could be fun to try too.

You’re Doing It Wrong: Pumpkin Seeds

I’m glad the inedibility of carving pumpkins is more or less common knowledge. But I am distraught that so many people seem to believe that the seeds from carving pumpkins are OK to eat. They are not. Carving pumpkins are not bred to have delicious flesh, nor are they bred to have delicious seeds. So here is a new pumpkin rule of thumb (rule of thumbkin?): You can have a pumpkin that’s good for carving, a pumpkin with good-tasting flesh, or a pumpkin with good-tasting seeds—but you cannot have more than one of those things simultaneously.

Resources

3 Unique Ways to Eat Pumpkin Seeds

But if you're looking beyond the shell casing, try one of these fresh takes on pumpkin seeds to reap their flavor and benefits -- while enjoying 'em in a new light.

5 Reasons to Eat Toasted Pumpkin Seeds

Don't throw those pumpkin seeds out. Toast them and eat the healthy benefits!

5 Things to Do With Your Pumpkin Seeds

Not only is fall's favorite fruit a perfect excuse to have a party (complete with carving and wine), we also love to eat the seeds. This is a good move, according to Angela Ginn, R.D., a spokeswoman for the American Dietetic Association. She explains that pumpkin seeds are packed with all sorts of healthy nutrients, vitamins and minerals. The list includes manganese (which is a boon for both bones and metabolism), magnesium (which contributes to muscle and bone health), phosphorous (a component in bone and tooth health, which also helps energize cells throughout your body) and phytosterols (which, some studies show lower cholesterol and enhance the immune response to certain cancers).