Pumpkin Seeds (Hulled, Roasted, 1 oz)

28 g
163 Calories
Fats
Insight

Often referred to as pepitas, hulled and roasted pumpkin seeds are flat, dark green seeds celebrated for their satisfyingly crunchy texture and rich, nutty flavor. The roasting process deepens their natural earthy taste, transforming them into a highly versatile culinary ingredient. In the kitchen, they add a delightful crunch and savory depth to a wide array of dishes. They are perfect for sprinkling over crisp salads, warm grain bowls, and creamy blended soups, or they can be baked into hearty granolas and artisan breads. Additionally, they make a fantastic base for vibrant pestos or can simply be enjoyed by the handful as an easy, flavor-packed snack that effortlessly elevates everyday meals.

Culinary & Storage Tips

Selection

Look for seeds that are uniformly green and plump, avoiding any that look shriveled, smell rancid, or are heavily coated in excess salt or low-quality oils.

Storage

Store in an airtight container in a cool, dark pantry for up to three months, or keep them in the refrigerator or freezer to prevent their healthy fats from oxidizing.

Healthy Uses

  • Sprinkle over salads, oatmeal, or yogurt bowls for an instant boost of crunch and protein.
  • Blend into homemade pesto or hummus as a nutritious, nut-free alternative to pine nuts.
  • Incorporate into homemade energy bites, granola, or healthy baked goods.

Macronutrients

Per Serving

8.4g Protein · 4.6g Carbs · 13.9g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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