THE BEST WAYS TO EAT PUMPKIN SEEDS

Medically reviewed by Karina Tolentino, RDMedically reviewed by Karina Tolentino, RD

Pumpkin seeds come from pumpkins, which are part of the Cucurbita family, including gourds, melons, and squash. They're a great source of protein, fiber, healthy fats, and minerals like magnesium and phosphorus. Pumpkin seeds contain good-for-you plant compounds such as phytosterols and polyphenols, which can promote overall health.

Research often looks at seeds as part of a healthy diet or for their overall benefits. Studies suggest that nuts and seeds may help lower the risk of heart disease, possibly because of their positive effects on blood fats.

Pumpkin seeds have also been studied in other areas, such as their possible roles in fighting cancer, neurodegenerative diseases, and type 2 diabetes. However, more studies are needed to confirm these effects.

Whole vs. Shelled Pumpkin Seeds

Pumpkin seeds have a nutty taste with a hint of bitterness. They come in two forms: whole seeds and shelled seeds.

Whole pumpkin seeds are flat, oval-shaped, and edible, 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.

If you find the texture of whole pumpkin seeds too tough, then 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.

Since whole pumpkin seeds still have their shell, they're higher in fiber. A 1-ounce serving of roasted whole pumpkin seeds provides 5.22 grams of fiber or 19% of the Daily Value (DV). In contrast, an ounce of roasted shelled pumpkin seeds contains 1.84 grams of fiber or 7% of the DV.

Both types of pumpkin seeds provide a considerable amount of protein. Roasted shelled pumpkin seeds offer 8.45 grams per one-ounce serving, while roasted whole pumpkin seeds offer 5.22 grams per one-ounce serving.

Pumpkin seeds are a great source of fat, mostly in the form of healthy monounsaturated and polyunsaturated fats. Shelled pumpkin seeds contain more fat, with a one-ounce serving of roasted seeds containing 13.9 grams of total fat. Whole pumpkin seeds contain 5.5 grams of total fat.

A one-ounce serving of roasted shelled pumpkin seeds provides more iron, magnesium, and phosphorus, offering 2.29 milligrams of iron (13% of the DV), 156 milligrams of magnesium (37% of the DV), and 332 milligrams of phosphorus (27% of the DV). In comparison, an ounce of roasted whole pumpkin seeds contains 0.938 milligrams of iron (5% of the DV), 74.3 milligrams of magnesium (18% of the DV), and 26.1 milligrams of phosphorus (2% of the DV).

Whole pumpkin seeds provide slightly more potassium, with 261 milligrams (6% of the DV), and zinc, with 2.92 milligrams (27% of the DV), compared to shelled pumpkin seeds, which offer 223 milligrams of potassium (5% of the DV) and 2.17 milligrams of zinc (20% of the DV).

Whether you prefer whole or pepitas, both are nutritious options, rich in protein, healthy fats, and various minerals.

Raw vs. Roasted

Both whole pumpkin seeds and pepitas can be eaten raw. However, roasting enhances the seeds' nuttiness and crunchiness, which some people find more appealing compared to the raw, slightly bitter taste of unroasted seeds. Roasting also allows for the addition of seasonings and can make the seeds more enjoyable as a snack.

However, some people may prefer the raw taste and texture, especially if they want to preserve the seeds' natural flavor. Ultimately, it comes down to personal preference.

How To Prepare Pumpkin Seeds

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, follow these steps:

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.

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 or something similar, may be required. For convenience, it’s easier to purchase shelled pumpkin seeds (pepitas).

To roast pepitas, follow the same initial steps of tossing them with olive oil and seasonings. However, pepitas roast faster, so bake them for 10-15 minutes, checking frequently to prevent burning.

Ways To Eat Pumpkin Seeds

Enjoy pumpkin seeds by themselves or incorporate them into these meal and snack ideas for extra flavor, texture, and nutrition:

Mix pumpkin seeds with oats, honey, nuts, and dried fruit, then bake for a crunchy, nutrient-packed granola. Enjoy it with yogurt or milk.
Sprinkle pumpkin seeds over salad greens and a whole grain like quinoa.
Blend pumpkin seeds with basil, garlic, olive oil, and parmesan cheese to create a pesto sauce for pasta, sandwiches, or as a dip.
Add pumpkin seeds to the top of a smoothie bowl along with fruits and nuts.
Mix pumpkin seeds with oats, peanut butter, honey, and dark chocolate chips, then roll into bite-sized energy balls for a quick, on-the-go snack.
Coat chicken breasts or fish fillets with crushed pumpkin seeds before baking for a crunchy, flavorful crust.

How Long Do Pumpkin Seeds Last?

Pumpkin seeds last different amounts of time depending on whether they’re store-bought or fresh from a pumpkin.

Store-bought pumpkin seeds are typically dried and sometimes roasted, which extends their shelf life. Always check the expiration date on the package to ensure freshness. Store them in an airtight container in a cool, dry place, such as a pantry, for three months. To extend their freshness even further, you can keep them in the refrigerator for six months or in the freezer for up to a year.

Fresh pumpkin seeds scooped from a pumpkin have a higher moisture content and a shorter shelf life. After rinsing and drying, they should be used or roasted in a few days. Once roasted, they can last about one to two 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, and you should always check for signs of spoilage before eating.

A Quick Review

Pumpkin seeds are packed with healthy fats, protein, fiber, minerals, and other health-promoting compounds. You can enjoy them either whole or shelled, though shelled seeds are often preferred for their less tough texture.

Roasting pumpkin seeds enhances their nutty flavor and allows you to customize them with your favorite seasonings. Whether raw or roasted, whole or shelled, pumpkin seeds make a versatile and tasty addition to snacks, salads, and other meals.

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2024-10-01T09:14:47Z dg43tfdfdgfd