- Category
- Nuts and seeds
- State
- Dry
- Usual unit
- g
What it is
Pumpkin seeds are the edible seeds found inside pumpkins of different varieties. The word pepitas commonly refers to shelled seeds, whose kernels are green, while in-shell seeds have a pale outer covering. They are sold raw or toasted, shelled or in-shell, and some products are salted or seasoned. Seeds scooped from a fresh pumpkin are not in the same condition as packaged dried seeds: separate them from the pulp, wash them and dry them thoroughly before cooking. Shelled pepitas are often ready to use as an ingredient, but check the package to see whether a product is ready to eat or needs preparation. Their mild flavor and adaptable texture make them useful in both sweet and savory cooking.
When to use it
Use pumpkin seeds when you want a crisp contrast in a soft or creamy dish, such as soup, purée or dip. Pepitas also work in salads, grain dishes, yogurt, oatmeal and other breakfasts. In bread, crackers, cookies and other baked goods, they add texture and an attractive finish; stir them into the mixture or scatter them on top. Choose raw seeds when you want to control the toasting and seasoning, or toasted seeds for a ready-to-serve garnish. In-shell seeds can be served as a snack, but their firm outer shell makes them different to eat from green, shelled pepitas. Consider whether the seeds are already salted before seasoning the rest of the dish.
How to use it
Scatter raw or lightly toasted pepitas over soup, purée, salad, dip or a grain bowl shortly before serving to preserve their crunch. Stir them whole or chopped into bread dough, crackers, muffins or cookies, or sprinkle them on top before baking. To toast, spread the seeds in a single layer and heat until fragrant and lightly browned, watching closely so they do not burn; timing depends on seed size and equipment. Season to taste with salt, spices or a little sweetness. For a seed spread, blend the seeds until they reach the texture you want, adding a little oil if needed. If using seeds scooped from a fresh pumpkin, remove the pulp, wash the seeds and dry them thoroughly before toasting or storing them.
Flavour and texture
Their flavor is mild, gently nutty and suitable for sweet or savory dishes. Shelled pepitas have green kernels and a firm yet tender bite; toasting makes them crisper and more aromatic. In-shell seeds have a harder outer covering and are eaten differently. Toasting, salt and spices can noticeably change their flavor.
How to choose it
Choose the format for the job: shelled pepitas are convenient for mixing into dough or sprinkling on dishes, while in-shell seeds suit a snack that is peeled as you eat. Check whether the product is raw, toasted, salted or seasoned, and read the ingredients if you want a simple option. Size and color can vary. Look for whole seeds and intact packaging, without visible signs of moisture or damage.
Storage
Keep seeds in a tightly closed container, away from moisture, heat and direct light. Because they contain fat, refrigeration can help extend their keeping quality, especially in a warm environment. Follow the package directions and do not use seeds that have developed an unpleasant smell or flavor. Freshly scooped seeds should be cleaned and dried thoroughly before storage; do not put them away damp.
Substitutions
Sunflower seeds can replace pumpkin seeds in toppings, salads and baked goods, though the flavor and appearance will change. For sauces or spreads, try sesame or tahini, or another nut if it suits the recipe. Adjust the salt when replacing seasoned pepitas with plain seeds.
Common mistakes
Do not treat shelled pepitas and in-shell seeds as identical: their texture and the way they are eaten differ. Toasting over excessive heat or leaving seeds unattended can burn them. Seeds added to dough may darken further during baking; for a topping, adding them raw lets them toast along with the dish.
Safety and allergens
Follow the package directions, especially if the product says it needs cooking. Wash and thoroughly dry seeds scooped from a fresh pumpkin before preparing them, and use clean surfaces and utensils. The available information does not identify a specific safety warning that applies to all pumpkin seeds.
Culinary uses
- Aderezo crujiente para platos
- Ingrediente para masas, salsas y cremas
Recommended techniques
- Tostar
- Moler o triturar
- Añadir crudas como cobertura
Pairs well with
- Cremas y sopas de verduras
- Yogur, avena y fruta
- Ensaladas y cereales
- Canela, pimentón y chile
Frequently asked questions
Are pepitas and pumpkin seeds the same thing?
Pepitas commonly means shelled pumpkin seeds with green kernels. Pumpkin seeds can also refer to seeds that still have their pale outer shell.
Can pumpkin seeds be eaten raw?
Packaged raw pepitas are used directly in many dishes; check the label in case it says otherwise. Seeds scooped from a fresh pumpkin should be cleaned and dried before preparation.
How can I add pumpkin seeds to a meal?
Sprinkle them over soup, salad, yogurt or oatmeal, stir them into baked goods, or blend them into a spread.
Ingredient allergens
Allergen listThere are no verified associations for these ingredients yet.
Estimated nutrition
- Fat
- 25 g
- Saturates
- 12.5 g
- Carbohydrate
- 39.3 g
- Sugars
- 0 g
- Fibre
- 39.3 g
- Protein
- 21.4 g
- Salt
- 10,475 g
Sources and review
Automatically researched, cross-checked and validated content. Sources consulted:
- Nueve formas de aprovechar las semillas o pipas de calabaza en la cocina (y muchas recetas para disfrutarlas) www.directoalpaladar.com/ingredientes-y-alimentos/siete-formas-aprovechar-semillas-pipas-cal…
- Semillas de calabaza, las pipas de moda: características, propiedades, usos en la cocina y cinco recetas para disfrutarlas www.directoalpaladar.com/ingredientes-y-alimentos/semillas-calabaza-pipas-moda-caracteristic…
- Dieta prehispánica de Mesoamérica - Wikipedia, la enciclopedia libre es.wikipedia.org/wiki/Dieta_prehisp%C3%A1nica_de_Mesoam%C3%A9rica
- Cocinar con semillas de calabaza: consejos y beneficios | Vitamix www.vitamix.com/mx/es_mx/articles/cooking-with-pumpkin-seeds-tips-and-benefits
- Agencia Española de Seguridad Alimentaria y Nutrición www.aesan.gob.es/
- Para la ciudadanía www.aesan.gob.es/para-la-ciudadania
- Pepitas de Calabaza: Textos Fabulosos | Universidad del Azuay Casa Editora doi.org/10.33324/ceuazuay.102
- Publications | Cooperative Extension Service www.uaf.edu/ces/publications/database/
- Pepita de calabaza ⋆ Larousse Cocina laroussecocina.mx/palabra/pepita-de-calabaza/
- Pepita de calabaza - Wikipedia, la enciclopedia libre es.wikipedia.org/wiki/?oldid=131625969&title=Pepita_de_calabaza
- Pepitas de calabaza - Pati Jinich en Español patijinich.com/pati_2020/es/pepitas-de-calabaza/
- Saludables pepitas de calabaza caramelizadas (sabor canela) www.cocinadelirante.com/recetas/saludables-pepitas-de-calabaza-caramelizadas-sabor-canela
- - YouTube www.youtube.com/watch?v=9XiZ_kM9tUw
- Cómo tostar semillas de calabaza - Magefesa | Productos de cocina y menaje magefesa.com/trucos-de-cocina/como-tostar-semillas-de-calabaza/
- Pepitas de calabaza | Pucara doi.org/10.18537/puc.34.01.12
- Has buscado Ceniza ⋆ Página 4 de 9 ⋆ Larousse Cocina laroussecocina.mx/page/4/?post_type=palabra&s=Ceniza
