Pumpkin seeds, also called pepitas, are crunchy green seeds rich in magnesium, zinc, iron, and plant protein. They’re one of the most nutrient-dense seeds you can keep in your pantry.
The pepitas you find in stores are the tender green seeds without their white shell. They have a mild, nutty flavor that becomes richer and crunchier when toasted.
In plant-based eating, pumpkin seeds help cover two nutrients worth paying attention to: zinc and iron. Sprinkle them on salads, soups, and oatmeal, blend them into pesto, or keep a jar of toasted pepitas on the counter for an easy snack.
Key Benefits
Rich in magnesium, which supports muscles, nerves, and restful routines
Provides zinc for immune wellness
Adds plant protein and iron
Contains healthy fats and antioxidants
An easy, crunchy topping that makes meals more satisfying
Key Nutrients
Magnesium
Zinc
Iron
Plant protein
Phosphorus
Healthy fats
Antioxidants
Nutrition Facts
Calories: 163
Carbs: 4g
Fiber: 2g
Protein: 9g
Fat: 14g
Sugar: 0g
Magnesium: 156mg
Source: USDA FoodData Central, per 1 ounce hulled pepitas (28g)
Easy Ways to Eat Pumpkin Seeds
Toast in a dry skillet for 3 to 4 minutes until they pop
Sprinkle over salads, soups, and grain bowls
Add to oatmeal or overnight oats
Blend into pesto with cilantro and lime
Mix into trail mix or granola
Top tacos, chili, or roasted squash
Snack on a small handful with fruit
How to Choose and Store Pumpkin Seeds
How to choose: Look for pepitas that are deep green and smell fresh. Raw, unsalted seeds give you the most flexibility. If you buy roasted seeds, choose lightly salted or unsalted.
How to store
Store in an airtight container in a cool, dark place
Refrigerate or freeze if you buy a large bag
Toast in small batches so they stay crisp
How long it lasts
Pumpkin seeds keep 2 to 3 months in the cupboard and up to a year in the refrigerator or freezer.
Pairs Well With
Butternut squash
Kale
Black beans
Cilantro
Lime
Oats
Cranberries
Chili powder
Conditions Pumpkin Seeds May Help Support
This section is not medical advice. It’s a “what the research suggests” support list.
Pumpkin Seeds may be a helpful food choice for people focusing on:
Immune health support
Restful sleep and relaxation routines
Getting zinc and iron on a plant-based diet
Muscle and energy support
Nourishing whole-food plant-based eating
For medical nutrition therapy, always consult a licensed provider.
