Why We Love Pumpkin Seeds

When you’re carving pumpkins or making a fresh pumpkin soup, don’t forget about the hidden treasure inside—the seeds.
Related To:
pumpkin seed

101821332

Pumpkin seeds

Photo by: Elena Elisseeva

Elena Elisseeva

With the crisp chill of fall in the air and the excitement of Halloween around the corner, pumpkin season is in full swing. When you’re carving those pumpkins or making a fresh pumpkin soup, don’t forget about the hidden treasure inside—the seeds.

Pumpkin Seed Facts

Pumpkin seeds can add a rich flavor and crunchy texture to many dishes. The seeds have a white fibrous hull (outside shell) with medium-dark green seeds inside; the green interiors are also called pepitas and are commonly used in Mexican cooking. If you’re scooping the seeds out of your jack o' lantern, give them a dip in boiling water or toast them—both the hull and the seed are edible though I prefer my pumpkin seeds without the outer hull. You can also buy them at the store either  roasted or raw, with or without the hull, and salted or unsalted.

The Nutrition Scoop

One ounce of whole roasted pumpkin seeds (about 85 pieces) has 126 calories, 5 grams of fat and 5 grams of protein. They are also a good source of magnesium and zinc, providing 19% of your daily dose of both these minerals. Copper, potassium, and iron are other nutrients you’ll find in pepitas.

Pumpkin Seed Ideas

Whether you choose to scoop your own out of the pumpkin flesh or purchase them at a store, here are 5 way to enjoy them:

TELL US: Why do you love pumpkin seeds?

Next Up

Roast Your Own Pumpkin Seeds

When carving up your jack-o'-lantern, don't ditch the seeds along with the rest of your pumpkin's innards. Roast them up into a tasty treat.

31 Days of Pumpkins

Whether it’s for dinner, dessert or carving Jack-o-lanterns, nothing says fall quite like orange pumpkins. We’ve got pumpkin ideas for every day of the month.

Fresh Pumpkin or Canned? 11 Healthy Recipes

This time of year, everyone goes a little pumpkin crazy! Get in on the action with these healthy dishes, which call for either fresh pumpkin or canned.

The Ultimate Pumpkin Cheesecake — Most Popular Pin of the Week

Food Network Magazine couldn't get the secret recipe for the Cheesecake Factory's famous Pumpkin Cheesecake, so they made their own creamy, decadent version. Get the recipe.

Chilled-Out Pumpkin Recipes to Make While It’s Still Hot Outside

Don’t worry — you’ll have plenty of time for fall baking later.

Eating By Color: Orange

Throughout the day you should have a rainbow of colors --- red, yellow, orange, green, blue, purple and white. Each color is rich in specific nutrients that help make a well-balanced diet. In this series we’ll tell you why each color is important and with Halloween around the corner, we thought it was most appropriate to start with orange.

Related Pages