Pumpkin seeds (pepitas) are one of nature's most nutrient-dense snacks — and they're incredibly versatile in the kitchen. From salads to smoothies, here's everything you need to know about this green superfood.
Nutritional Profile (per 100g)
- Protein: 30g (higher than most nuts!)
- Magnesium: 592mg (148% daily value)
- Zinc: 7.8mg (critical for immunity)
- Iron: 8.8mg
- Healthy fats: 49g (mostly omega-6 and omega-9)
- Fibre: 6g
Health Benefits
- Prostate health: High zinc content supports prostate function in men
- Sleep quality: Natural source of tryptophan (precursor to melatonin)
- Heart health: Magnesium helps regulate blood pressure
- Blood sugar: May help improve insulin regulation
- Immune function: Zinc is essential for immune cell production
10 Ways to Use Pumpkin Seeds
- Toast with salt and smoked paprika for a savoury snack
- Sprinkle on salads for crunch and nutrition
- Blend into smoothies (adds protein without changing flavour much)
- Mix into granola or muesli
- Make pumpkin seed pesto (sub for pine nuts — much cheaper)
- Add to bread dough before baking
- Stir into yoghurt with honey
- Coat fish or chicken (crushed seeds as breading)
- Add to energy/bliss balls
- Make pumpkin seed butter (blend roasted seeds until smooth)
Raw vs Roasted
- Raw: Maximum nutrition, mild flavour, softer texture
- Roasted: Nuttier flavour, crunchier, slightly reduced nutrient content (heat degrades some vitamins)
For snacking, roast your own: toss raw seeds with a little olive oil and salt, spread on a baking tray, roast at 160°C for 15-20 minutes until golden.
Storage
High oil content means pumpkin seeds can go rancid. Store in an airtight container in a cool, dark place. Refrigerate if you won't use them within 3 months.
