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A pumpkin seed, also known as a pepita (from the Mexican Spanish: pepita de calabaza, 'little seed of squash'), is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and oval with one axis of symmetry, have a white outer husk, and are light green after the husk is removed. Some pumpkin cultivars are huskless and are grown only for their edible seed. The seeds are nutrient- and calorie-rich, with an especially high content of fat (particularly linoleic acid and oleic acid), protein, dietary fiber, and numerous micronutrients. Pumpkin seed can refer either to the hulled kernel or unhulled whole seed and most commonly refers to the roasted end product used as a snack.

Cuisine

Pumpkin seeds are a common ingredient in Mexican cuisine and are also roasted and served as a snack. They are a commercially produced and distributed packaged snack, like sunflower seeds, available year-round. Pepitas are known in the US by their Spanish name (usually shortened) and are typically salted and sometimes spiced after roasting.

The earliest known evidence of the domestication of Cucurbita dates back 8,000–10,000 years ago, predating the domestication of other crops such as maize and common beans in the region by about 4,000 years. Changes in fruit shape and color indicate intentional breeding of C. pepo occurred no later than 8,000 years ago. The process to develop the agricultural knowledge of crop domestication took place over 5,000–6,500 years in Mesoamerica. Squash was domesticated first, with maize second, followed by beans, all becoming part of the Three Sisters agricultural system.

As an ingredient in mole dishes, they are known in Mexican Spanish as pipián. A salsa made of pumpkin seeds and known as sikil pak is a traditional dish of the Yucatán. A Mexican snack using pepitas in an artisan fashion is referred to as pepitoría. Lightly roasted, salted, unhulled pumpkin seeds are popular in Greece with the descriptive name πασατέμπο, pasatémbo, from Italian: passatempo, lit. 'pastime'.

The pressed oil of the roasted seeds of the Styrian oil pumpkin (Cucurbita pepo subsp. pepo var. 'styriaca') is also used in Central and Eastern Europe cuisine. Pumpkin seeds can also be made into a nut butter. Pumpkin seeds can also be steeped in neutral alcohol, which is then distilled to produce an eau de vie.

Nutrition

Dried, roasted pumpkin seeds are 2% water, 49% fat, 15% carbohydrates, and 30% protein (table). In a 100-gram reference serving, the seeds are energy-dense (2,401 kJ or 574 kcal), and a rich source (20% of the Daily Value, DV, or higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium, and phosphorus (table). The seeds are a moderate source (10–19% DV) of riboflavin, folate, pantothenic acid, sodium, and potassium (table). Major fatty acids in pumpkin seeds are linoleic acid and oleic acid, with palmitic acid and stearic acid in lesser amounts (source in table).

Oil

Pumpkin seed oil, a culinary specialty in and important export commodity of Central Europe, is used in cuisine as a salad and cooking oil.

The following are ranges of fatty acid content in C. maxima pepitas:

The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita. The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita.

Traditional medicine

Pumpkin seeds were once used as an anthelmintic in traditional medicine to expel tapeworms parasites, such as Taenia tapeworms. This led to the seeds being listed in the United States Pharmacopoeia as an antiparasitic from 1863 until 1936.

Market

Due to their versatility as a food product ingredient or snack, pumpkin seeds are projected to grow in sales by 13% annually and reach $631 million from 2020 to 2024.

See also

• Cucurbitacin
• Cucurbitin
• Egusi
• List of edible seeds
• List of squash and pumpkin dishes

References

1. Song, Y.; Li, J.; Hu, X.; Ni, Y.; Li, Q. (2011). "Structural characterization of a polysaccharide isolated from Lady Godiva pumpkins (Cucurbita pepo lady godiva)". Macromolecular Research. 19 (11): 1172–1178. doi:10.1007/s13233-011-1102-7. S2CID 94061331.
2. "Pepitas (Pumpkin Seeds)". GourmetSleuth.com. Retrieved 11 February 2013.
3. Smith, Bruce D. (May 1997). "The Initial Domestication of Cucurbita pepo in the Americas 10,000 Years Ago". Science. 276 (5314): 932–934. doi:10.1126/science.276.5314.932.
4. "Cucurbitaceae—Fruits for Peons, Pilgrims, and Pharaohs". University of California at Los Angeles. Archived from the original on October 16, 2013. Retrieved September 2, 2013.
5. Landon, Amanda J. (2008). "The "How" of the Three Sisters: The Origins of Agriculture in Mesoamerica and the Human Niche". Nebraska Anthropologist: 110–124.
6. Bushnell, G. H. S. (1976). "The Beginning and Growth of Agriculture in Mexico". Philosophical Transactions of the Royal Society. 275 (936): 117–120. Bibcode:1976RSPTB.275..117B. doi:10.1098/rstb.1976.0074.
7. Wyrick, Jason (2016-11-01). Vegan Mexico: Soul-Satisfying Regional Recipes from Tamales to Tostadas. Andrews Mcmeel+ORM. ISBN 978-1-941252-22-2.
8. Stupak, Alex; Rothman, Jordana (2015-10-20). Tacos: Recipes and Provocations: A Cookbook. Clarkson Potter/Ten Speed. ISBN 978-0-553-44730-9.
9. Fürnkranz, Michael; Lukesch, Birgit; Müller, Henry; Huss, Herbert; Grube, Martin; Berg, Gabriele (2012). "Microbial Diversity Inside Pumpkins: Microhabitat-Specific Communities Display a High Antagonistic Potential Against Phytopathogens". Microbial Ecology. 63 (2): 418–428. Bibcode:2012MicEc..63..418F. doi:10.1007/s00248-011-9942-4. JSTOR 41412429. PMID 21947430. S2CID 16454305.
10. Košťálová, Zuzana; Hromádková, Zdenka; Ebringerová, Anna (August 2009). "Chemical Evaluation of Seeded Fruit Biomass of Oil Pumpkin (Cucurbita pepo L. var. Styriaca)". Chemical Papers. 63 (4): 406–413. Bibcode:2009ChPap..63..406K. doi:10.2478/s11696-009-0035-5. S2CID 97993637.
11. "Beim Schnapsbrenner in Spalt: Destillierte Heimat" [At the Schnaps Maker in Spalt: Distilled Homeland]. Bayerischer Rundfunk (in German). 2 March 2019. Retrieved 21 November 2021.
12. United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 2024-03-27. Retrieved 2024-03-28.
13. National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). "Chapter 4: Potassium: Dietary Reference Intakes for Adequacy". In Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). pp. 120–121. doi:10.17226/25353. ISBN 978-0-309-48834-1. PMID 30844154. Retrieved 2024-12-05.
14. ^ Stevenson, David G.; Eller, Fred J.; Wang, Liping; Jane, Jay-Lin; Wang, Tong; Inglett, George E. (2007). "Oil and Tocopherol Content and Composition of Pumpkin Seed Oil in 12 Cultivars". Journal of Agricultural and Food Chemistry. 55 (10): 4005–13. Bibcode:2007JAFC...55.4005S. doi:10.1021/jf0706979. PMID 17439238. The data are found in Tables 1–3 on pp. 4006–4010 of this USDA reference Archived 2011-08-14 at the Wayback Machine.
15. Zhang, H; Liu, C; Zheng, Q (December 2019). "Development and application of anthelminthic drugs in China". Acta Tropica. 200: 105181. doi:10.1016/j.actatropica.2019.105181. PMID 31542370. S2CID 202730706.
16. Lim, Tong Kwee (2012). "Cucurbita moschata". Edible Medicinal and Non-medicinal Plants. Vol. 2. Dordrecht, The Netherlands: Springer Science+Business Media. p. 277. ISBN 978-90-481-8660-0.
17. Oller, Samantha (2021-01-28). "Pumpkin seeds shift beyond seasonal as their functional qualities shine". Food Dive. Industry Dive. Retrieved 2021-02-01.

v t e Cucurbita
List of gourds and squashes
Species	C. argyrosperma C. californica C. cordata C. cylindrata C. digitata C. ecuadorensis C. ficifolia C. foetidissima C. galeottii C. gracilior C. lundelliana C. martinezii C. maxima C. moschata C. okeechobeensis C. palmata C. pedatifolia C. pepo C. radicans C. scabridifolia
Cultivars	Summer squashes Aehobak Crookneck squash Gem squash Kamokamo Pattypan squash Straightneck squash Tromboncino Zucchini Winter squashes and pumpkins Acorn squash Big Max Butternut squash Calabaza Connecticut field pumpkin Cushaw squash Delicata squash Honeynut squash Kabocha Marrow Red kuri squash Spaghetti squash Turban squash
Related topics	Raw materials Buffalo gourd oil Pumpkin seed oil Squash blossoms Dishes List of squash and pumpkin dishes Bundevara Hitlerszalonna Kabak tatlısı Mashed pumpkin Pepita Pumpkin pie Squash soup Pumpkin soup Soup joumou Stuffed squash Activities Giant pumpkin Jack-o'-lantern Pumpkin chucking Pumpkin queen
Category: Cucurbita

v t e Mexican cuisine
List of Mexican dishes
Soups and stews	Birria Caldo de pollo Caldo de queso Caldo de siete mares Caldo tlalpeño Caldo Xóchitl Chileatole Clemole Cocido Lime soup Manchamanteles Menudo Mole de olla Pozole Sopa de fideo Sopa de nopal Tortilla soup
Rice and pasta dishes	Arroz a la tumbada Arroz blanco Arroz negro Arroz poblano Green spaghetti Arroz rojo Morisqueta
Bean dishes	Borracho beans Frijoles charros Frijoles negros Frijoles Puercos Refried beans
Egg dishes	Huevos a la mexicana Huevos divorciados Huevos motuleños Huevos rancheros Machacado con huevo
Vegetable dishes	Chile relleno Chiles en escabeche Chiles en nogada Chipotle Elote Esquites Guasanas Nopal asado Rajas con crema Romeritos Tortita de papa
Meat dishes	Al pastor Barbacoa Cabrito Discada Entomatada Mixiote Moronga Pastel azteca Relleno negro Tripas Poultry Arroz con pollo Patitas Escabeche oriental Mole poblano Pollo motuleño Tinga de pollo Pork Adobada Calabacitas con puerco Carne de chango Carnitas Chicharrón en salsa Chileajo de cerdo Chilorio Chorizo Cochinita pibil Cueritos Poc chuc Beef Alambre Aporreadillo Albóndigas al chipotle Beef brain Beef tongue Cabeza Carne a la tampiqueña Carne asada Carne seca Criadillas Machaca Milanesa Pachola Picadillo Puntas Quesobirria Salpicón Tinga de res Seafood Aguachile Cahuamanta Camarones al ajillo Ceviche Huachinango a la Veracruzana Mixmole de pescado Mojarra frita Pan de cazón Pescadito Pescado al ajillo Pulpo a la campechana
Other protein dishes	Chahuis Chapulines Escamoles Huitlacoche Jumiles Maguey worm
Cheese dishes	Chicharrón de queso Quesadilla Queso en salsa Queso flameado
Antojitos	Empalme Enchilada Guajolota Nachos Quesadilla Taco Taquito Corn dough Cazuelita Chalupa Chilaquiles Chimichanga Chochoyote Corn tortilla Corunda Doblada Duros Gordita Huarache Molote Panucho Papadzules Piedra Salbut Sope or Memela Tamale Tlacoyo Tlayuda Tostada Totopo Wheat dough Burrito Cemita Gringas Mollete Pambazo Paste Sincronizada Torta Wheat tortilla
Sauces and condiments	Adobo Mole Mole blanco Mole poblano Mole verde Recado rojo Salsa Salsa verde
Desserts and sweets	Agave syrup Alegría Alfajor Arroz con leche Bionico Brazo gitano Cajeta de Celaya Capirotada Chongos zamoranos Churros Cocada Coyotas Flan de leche Dulce de leche Fried ice cream Mango con chile Marquesita Mazapán Nicuatole Orejas Panela Polvorón Tres leches cake Turrón
Salads	Caesar salad Curtido Nopalitos Guacamole Pico de gallo
Breads	Bolillo Buñuelo Cemita Cochinito de piloncillo Cocol Concha Pan de muerto Pan dulce Rosca de reyes Sandwich roll
Beverages	Agua de Jamaica Atole Beer Café de olla Chamoyada Champurrado Curado Horchata Licuado Margarita Mexican tea culture Ponche Popo Pozol Tascalate Tejate Tejuino
Variants	Regional Chiapas Oaxaca Mexico City Veracruz Fusion and diaspora American Korean-Mexican New Mexican Tex-Mex Baja Med Historical Aztec Maya
Comal Escuela de Gastronomía Mexicana Taco stand
Food portal Mexico portal Category Commons Cookbook WikiProject

• Edible nuts and seeds
• Mexican cuisine
• Squashes and pumpkins
• Squash and pumpkin dishes