pepitas

Pepitas are edible pumpkin seeds, typically hulled and sold as dry kernels. The term pepita comes from Spanish, meaning little seed. In many markets pepitas refer to hulled pumpkin seeds, usually from Cucurbita pepo, though seeds from other pumpkin species are also used. Raw pepitas are greenish and flat and become pale tan when roasted or toasted.

Pepitas are consumed as a snack and are widely used as a cooking ingredient. They are commonly sprinkled on salads, yogurt, and granola, or incorporated into breads, pesto, and baked goods. In Mexican and Central American cuisine, roasted and salted pepitas are a popular snack and are used as a garnish for soups, mole, and rice dishes. Commercial varieties may be plain, salted, spiced, or roasted with oil.

Nutritionally, pepitas provide a substantial amount of healthy fats and protein. A 1-ounce (28-gram) serving typically offers about 151 calories, 7 g of protein, 5 g of carbohydrates, and 13 g of fat (mostly unsaturated). They are a good source of minerals, including magnesium, phosphorus, zinc, iron, and potassium, along with small amounts of B vitamins and vitamin K.

Storage and safety: store pepitas in a cool, dry place in an airtight container. They keep for several months; refrigeration or freezing extends shelf life. Some individuals may have seed allergies or sensitivities, and salted or spiced varieties can contain higher sodium.