What Is Pepitas (pumpkin seeds) and How Can I Use It?

Here's everything worth knowing about pepitas (pumpkin seeds) and how to pick it, what it is, how to store it, and what to use instead, plus 76 recipes to cook tonight.

What is pepitas (pumpkin seeds)?

Pepitas (pumpkin seeds) are a popular ingredient in ![Mexican cuisine](/recipes/mexican) and are also roasted and served as a snack. Marinated and roasted, they are an autumn seasonal favorite in the rural United States. They are often simply called pumpkin seeds in English. As an ingredient in mole dishes, they are known in Spanish as _pipian_. Lightly roasted, salted, unhulled pumpkin seeds are popular in Greece with the descriptive Italian name, _passatempo_ ("pastime"). Lightly roasted seeds provide better nutrition than dark ones, as excessive heat destroys some of their nutritive value. ![roasted pumpkin seeds][img1-big] ![roasted pumpkin seeds][img2-big] [img1-big]: /images/i/8988/77/b0b8c59844b8309aecd3c74be99a9513.jpg [img2-big]: /images/i/8988/78/30e5074cad3b68c19f1539c781053e29.jpg

Nutrition

Nutrition Facts

Serving Size 1 cup (64g)

Amount per Serving

Calories 285Calories from Fat 111

% Daily Value *

Total Fat 12.4g 19%

Saturated Fat 2.3g 12%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 11mg 0%

Total Carbohydrate 34.4g 11%

Dietary Fiber ~

Sugars ~

Protein 11.9g

Vitamin A 1% Vitamin C 0%

Calcium 4% • Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Quick facts

Where to find pepitas (pumpkin seeds): Pepitas (pumpkin seeds) is usually found in the baking supplies section or aisle of the grocery store or supermarket.

Food group: Pepitas (pumpkin seeds) is a member of the Nut and Seed Products US Department of Agriculture nutritional food group.

In Chinese: pepitas（南瓜子）
British (UK) term: Pepitas (pumpkin seeds)
en français: pepitas (graines de citrouille)
en español: pepitas (semillas de calabaza)

How much does pepitas (pumpkin seeds) weigh?

Amount	Weight
1 cup	64 grams
1 oz (85 seeds)	28 grams

Nut and Seed Products

Sesame seeds 663 Sunflower seeds 181 Almonds 1782 Almond paste 61 Cashew nuts 213 Water chestnuts 309 Coconut 947 Coconut, shredded, unsweetened (desiccated) 58 Coconut, shredded (desiccated) 158 Coconut cream 46

Recipes using pepitas (pumpkin seeds)

There are 76 recipes that contain this ingredient.

Homemade Sweet Pumpkin Seeds

Homemade sweet pumpkin seeds, pepitas toasted golden and coated in melted semisweet chocolate. A crunchy, chocolatey snack that turns leftover pumpkin seeds into a treat in minutes.

Curried Pumpkin Soup

Curried pumpkin soup with sweet pumpkin puree, golden sauteed onions, warm curry powder, and a swirl of half-and-half. A silky, autumn-spiced soup garnished with pepitas or chives.

Yummy Pumpkin Soup

Creamy pumpkin soup simmered with chicken broth, onion, garlic, and thyme, then puréed and finished with heavy cream. Garnished with toasted pepitas for crunch and visual contrast.

Autumn Rarebit Soup

Autumn rarebit soup blends pureed pumpkin with beer, sharp aged cheddar, and a base of garlic and onion butter into a Welsh-style cheesy fall pottage. Topped with toasted pepitas for crunch. Cozy bowl for crisp-evening dinners.

Apple-Berry Granola

Homemade apple-berry granola: oats, pecans, pumpkin seeds, and dried cranberries baked with fresh granny smith apple, maple syrup, and cinnamon until golden and crisp. Naturally gluten-free.

Gluten-Free Granola (Breakfast)

A healthy version of a common breakfast staple, it provides steady-release energy through the day and delivers important nutrients such as iron, selenium and calcium, among others. Easy to make ahead and pack for a day at the office.

Double Pumpkin & Chocolate Chip Pancakes

Chocolate chips make everything taste better :) Made some whole wheat pumpkin pancakes incorporated in some semi-sweet chocolate chips and pumpkin seeds for breakfast. Needless to say, they turned out delicious, and chunks of melting chocolate and nutty seeds could be found in every bite.

Creamy Squash, Apple, & Corn Bisque

Creamy squash, apple, and corn bisque: butternut, Granny Smith apples, and sweet corn simmered with leeks, finished with cream and nutmeg. A tart-sweet fall bowl topped with toasted pumpkin seeds.

Very Creamy Butternut Squash Soup

Creamy vegan butternut squash soup blended with blanched almonds for a dairy-free silky texture, finished with curry powder and topped with pepitas, parsley and cherry tomato halves. No cream, no dairy, all velvet.

Smoky Pumpkin Soup

Smoky pumpkin soup built on bacon fat and beef stock, finished with Marsala wine and crisp bacon. A savory, deeply autumnal bowl that skips the cream and leans on real depth.

Almond, Cashew & Dried Fruits Granola

I made this granola last night, it was so simple and easy. The granola turned out golden brown, and nuts were deliciously toasted, nutty and crunchy.

Spicy Sauteed Shrimp

Easy and low-fat shrimp sauté in a sweet pepper sauce with a spicy finish.

Buttermilk Whole Wheat Pancakes with Maple Nut Topping

These delicious and hearty pancakes are ideal for breakfast. Enjoy the delicious flavor while give all the good energies you need to start up your day.

Great Latin Quinoa

Quinoa is a great grain, rich in protein, and you can always add lots of flavor to this simple dish according to your favorite taste.

Caramelized Onion, White Bean & Cheddar Flatbread

Try this rectangular pizza, caramelized onion with white bean paste coated pizza dough, thinly sliced tomatoes and cheddar cheese, toasted pumpkin seeds, let this homemade pizza colorful and delicious.

Fruity-Nutty Banana, Chocolate Granola Bars

Making your own granola bars is always the best. It tastes delicious and it's packed with you favorite ingredients. After I tried making my first bunch, there is no turning back to store-bought ones any more. Just made these bars a while ago, still cooling, and smells divine :-)

Chocolate Honey Energy Bars

Not only kids love these delicious energy bars, but also grown-ups can't get their hands off these goodness.

Multigrain Pita Bread with Sun Dried Tomato

The third time we made our own pita bread, this time I ground some sunflower and pumpkin seeds and added into the dough with the white sesame seeds, also added some sun-dried tomatoes, the pita bread didn't puff up too much like last time, but the flavor and the texture were both excellent. We really loved the flavor from the nuts and sun-dried tomatoes.

Green Tomatillo Mole

Green tomatillo mole with toasted pumpkin seeds, jalapenos, cilantro, cumin, cinnamon, and romaine lettuce. An authentic Mexican mole verde for chicken, enchiladas, or dipping.

Canadiens Maple Leafs Crackers (Canada Day)

Maple leaf crackers that a perfect for Canada Day. These small maple leaves are so flavorful. They are so easy to be addicted especially have them with some Canadian cheddar or try our Canadian Garlic Cheese Spread recipe.

Roasted Garlic Guacamole

Quick easy and tasty guacamole. Roasted garlic goes very well with the creamy avocado, cilantro and lime juice add the refreshing taste. The toppings give the already-delicious guacamole extra goodness.

Salted Pumpkin Seeds

After carving that Halloween pumpkin, don't toss the seeds. Roast them for a delicious healthy snack.

Cherry & Chocolate Energy Bars

I have to say that these bars were so delicious, crunchy texture with sweet-slightly sour and nutty flavor. Packed with goodness and yumminess. Not only kids love them, grown-ups also can't have enough.

Cajun Toasted Pumpkin Seeds

These delicious and nutritious toasted cajun pumpkin seeds are a great snack. They taste good, and are also good for you.

Best Multigrain Sandwich Bread

Some Multigrain sandwich bread feels like a brick and tastes like a card board, which frustrates us especially when we want to move to a healthier diet. But not this bread, it actually feels soft and fluffy, perfect for making any sandwiches. The nutty flavor adds extra yumminess.

Breakfast Fruit & Nut Granola

Love the almonds, pecans, and pumpkin seeds in my granola, and this recipe has its all. Plus maple syrup is my favourite go-to sweeter as well. I usually use dried apricots and mangos instead of raisins. Serve it with plain yogurt and fresh berries if they are seasonal. So yummy!

Mediterranean Crackers

Sun-dried tomatoes, black olives, basil and feta cheese give the nutty crackers tangy Mediterranean flavors, and these crackers are great with cheddar cheese, cream cheese or any cheese you like to go together. They are great appetizer or snack when you have company to come over.

Cranberry Muffins with Sunflower & Pumpkin Seeds

Cranberries and seeds give muffins fresh and nutty flavour, quick and easy to make, and absolutely delicious!

Cranberry Muffins with Sunflower & Pumpkin Seeds

Cranberries and seeds give muffins fresh and nutty flavour, quick and easy to make, and absolutely delicious!

15 Minute Shrimp & Avocado Salad

Fresh, quick and easy - shrimp and avocado in a lemon, tomato dressing seasoned with mint and cilantro.

Dreikernebrot - German Rye & Grain Bread

A nutty and dense loaf. Great with peanut butter, or make a delicious German sandwich.

Puree of Yellow Squash Soup

Pureed yellow crookneck squash soup with thyme, sage, basil, and a splash of white wine, finished with milk and topped with sautéed red bell pepper strips and pumpkin seeds.

Ginger & Cinnamon Cookies

Very simple cookies sweetened with natural coconut sugar. Made with pumpkin seeds, which are very rich in magnesium (one of the most important minerals responsible for key physiological functions including the production of energy (ATP) in the body, correct heart function and proper bone and tooth formation). Cinnamon is well known for its ability to lower blood sugar levels, and is highly recommended for diabetics.