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Everything You Wanted to Know About Pepitas Seeds

Everything You Wanted to Know About Pepitas Seeds

Perhaps you love them; perhaps you’ve seen them and been intrigued but never tried them. Or maybe you’ve even had them and didn’t know what they were!

They’re pepitas seeds, and they’re the healthiest (and most delicious) seeds you’ve never heard of. Here’s what you should know.

What’s the Difference Between Pepitas and Pumpkin Seeds?

First things first, a pepita is a small, flat green seed with one oval end and one relatively pointed end, although they may also be roughly oval. They are the shelled seeds of squashes such as pumpkins.

As for the difference between them, pepitas are actually the shelled version of pumpkin seeds - that is, pumpkin seeds without the shell. They may also come from certain cultivars of squashes.

Pepitas are often enjoyed lightly toasted and salty. They have a pleasant texture, on the softer side yet slightly crunchy and not too hard, and somewhat similar to sunflower seeds. They also have a pleasant oily, nutty flavor.


Pepitas seeds are commonly used in Mexican cuisine, or on their own as a snack, which is good news because it turns out they have a ton of health benefits, too!

Are Pepitas Seeds Good for You?

If you love the nutty, salty savory goodness of pepitas seeds, you’ll be glad to learn that they have a number of important health benefits, on top of the fact that they are a delicious treat!

First off, pepitas seeds are extremely dense in calories and nutrients, making them a healthy, effective snack. Thanks to their healthy helping of mono and polyunsaturated fats, they can pack nearly 600 calories per 100 grams of seeds. A little handful can stave off hunger and go a long way!

Pepitas seeds are also packed with a wide profile of other nutrients, too, including fiber, protein, and vitamins (B1, B2, B3, B5, C and E, among others). In addition, pepitas are full of minerals, including but not limited to magnesium, calcium, iron, potassium, and sodium.

Thanks in part to their rich concentration of magnesium and calcium, pepitas seeds may also help promote optimal bone density and overall health. Magnesium intake also helps support optimal calcium level and both are required to support ideal bone mineral density.

Thanks in part to their high concentration of vitamin E, which is a powerful antioxidant, pepitas seeds may confer numerous additional health benefits. Actually, in addition to vitamin E, pepitas are loaded with tocopherols and carotenoids, all of which are potent antioxidants.

These compounds help protect the body against oxidative stress, and are implicated in promoting skin cell turnover, wound healing, and much, much more.

In fact, pepitas, as a result of their rich antioxidant profile, may even be cardioprotective. They’re also full of magnesium and fiber, which may help control LDL cholesterol levels and triglycerides.

It’s also been stated that pepitas seeds may help strengthen the immune system and boost immune function, largely as a result of their concentrations of vitamin E and zinc. Together, they help strengthen the immune response against infection agents. Pepitas are also potentially anti-inflammatory, helping to mitigate the negative effects of prolonged, chronic inflammation.

Pepitas seeds may also help promote healthy sleep. They are rich in tryptophan, which is a precursor to both serotonin and melatonin, both of which regulate the circadian rhythm. Melatonin also directly helps support sleep onset.


Also, because pepitas are rich in protein and fiber, they can help you feel full and sated for longer, curbing both your appetite and your cravings. By helping you feel full for longer, they can help reduce the number of overall calories consumed, potentially helping to support your weight loss goals.

Since they are also loaded with omega-3 fatty acids and vitamins E and C, they can even promote healthier, stronger, more vibrant hair, nails, and skin.

This of course hardly scratches the surface of the potential benefits of pepitas seeds, and there are many others. It does however serve as a helpful snapshot into the many benefits of these unique and delicious health-conscious seeds!

How Can You Incorporate Pepitas Seeds into Your Diet?

The simplest way to enjoy roasted, salted pepitas seeds is as a fresh snack. Anyone who loves sunflower seeds will almost certainly love pepitas, too!

With that said, there are numerous other ways to incorporate pepitas into your diet, including but not limited to the following:

  • On yogurt and oatmeal: Simply sprinkle a handful of raw or toasted pepitas on your favorite yogurt or oatmeal to add more calories (helping you feel fuller) and to increase the nutritional density of the snack.
  • In homemade granola or trail mix: Pepitas make a stellar addition to homemade granola and trail mix, alongside sunflower seeds, peanuts, chocolate chips/chunks, almonds, and dried fruit.
  • As a salad topper: Roasted, salted pepitas seeds are a natural mate for most salads, especially those dressed with homemade vinaigrette; the salt, oil and acidity of pepitas and vinaigrette are perfect together!
  • Mix them into baked goods: There are a million and one ways to work pepitas seeds (both raw and roasted) into your homemade baked goods, including brownies, cookies, muffins, and bread. In addition to baking with them, you can also use them as a topping for muffins and breads.
  • Add them to rice or quinoa: Rice or quinoa missing a little something? Adding some salted pepitas will add a little extra flavor, plus some extra calories and texture.
  • Add them to soup: There are lots of soups that can benefit from such a topping, but pumpkin and squash-based soups are probably the best candidates as the flavor profiles are naturally compatible.

Pepitas Seeds: Guaranteed Fresh!

If, after reading this, you’re wondering where you can get fresh, delicious pepitas seeds, well, you’re in the right place!

Treat yourself to some fresh pepitas seeds and try them in one of the ways advertised here. They also make great gifts for friends and loved ones. And, our pepitas are non-GMO, gluten-free, and Kosher.

You can learn more about our pepitas via the link above, but if you have questions or would like to learn more before buying, feel free to get in touch with us directly at Info@NutstoYou.com.