Data source: USDA FoodData Central, SR Legacy, FDC 170556 (Seeds, pumpkin and squash seed kernels, dried).
Fun facts
- Cracking pumpkin seeds is a classic Tet pastime in Vietnam. Abroad, the shelled green kernels are known as pepitas.
- The numbers here are for shelled, dried kernels: 100g has 30.2g of protein, the most of any fatty nut or seed in this dictionary and second only to soybeans among all the beans, nuts and seeds. They also carry 49g of fat and 559 kcal.
- Each 100g of kernels has 8.8mg of iron and 809mg of potassium.
- Tet pumpkin seeds are usually roasted in the shell, while the numbers above are for the kernel. The white shell is edible but tough and fibrous, so most people crack it open and eat only the kernel.
Choosing and storing
Choose even, plump seeds with no mould and no stale oil smell. Shelled kernels should be a fresh olive green. For salted roasted seeds, check the sodium line on the label. Store them in an airtight jar somewhere cool and dry, and keep shelled kernels in the fridge for longer storage.
Cooking it well
Toast the kernels in a dry pan for a few minutes until they puff slightly and start to pop. Sprinkle them over salads, oatmeal or pumpkin soup, or mix them into granola. You can also make your own from a pumpkin you cook at home: rinse the seeds, dry them in the sun or oven, then roast. Pumpkin seeds are also known as a source of magnesium; read Which foods are rich in magnesium?.