A pumpkin seed, also known as a ''pepita'' (from the Mexican , 'little seed of squash'), is the edible

seed In botany, a seed is a plant structure containing an embryo and stored nutrients in a protective coat called a ''testa''. More generally, the term "seed" means anything that can be Sowing, sown, which may include seed and husk or tuber. Seeds ...

of a

pumpkin A pumpkin is a cultivar, cultivated winter squash in the genus ''Cucurbita''. The term is most commonly applied to round, orange-colored squash varieties, but does not possess a scientific definition. It may be used in reference to many dif ...

or certain other cultivars of squash. The seeds are typically flat and

oval An oval () is a closed curve in a plane which resembles the outline of an egg. The term is not very specific, but in some areas of mathematics (projective geometry, technical drawing, etc.), it is given a more precise definition, which may inc ...

with two axes of symmetry, have a white outer

husk Husk (or hull) in botany is the outer shell or coating of a seed. In the United States, the term husk often refers to the leafy outer covering of an Ear (botany), ear of maize (corn) as it grows on the plant. Literally, a husk or hull includes t ...

, 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 A nutrient is a substance used by an organism to survive, grow and reproduce. The requirement for dietary nutrient intake applies to animals, plants, fungi and protists. Nutrients can be incorporated into cells for metabolic purposes or excret ...

- and

calorie The calorie is a unit of energy that originated from the caloric theory of heat. The large calorie, food calorie, dietary calorie, kilocalorie, or kilogram calorie is defined as the amount of heat needed to raise the temperature of one liter o ...

-rich, with an especially high content of

fat In nutrition science, nutrition, biology, and chemistry, fat usually means any ester of fatty acids, or a mixture of such chemical compound, compounds, most commonly those that occur in living beings or in food. The term often refers specif ...

(particularly

linoleic acid Linoleic acid (LA) is an organic compound with the formula . Both alkene groups () are ''cis''. It is a fatty acid sometimes denoted 18:2 (n−6) or 18:2 ''cis''-9,12. A linoleate is a salt or ester of this acid. Linoleic acid is a polyunsat ...

and

oleic acid Oleic acid is a fatty acid that occurs naturally in various animal and vegetable fats and oils. It is an odorless, colorless oil, although commercial samples may be yellowish due to the presence of impurities. In chemical terms, oleic acid is cl ...

protein Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residue (biochemistry), residues. Proteins perform a vast array of functions within organisms, including Enzyme catalysis, catalysing metab ...

dietary fiber Dietary fiber (fibre in English in the Commonwealth of Nations, Commonwealth English) or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibers are diverse in chemical co ...

, and numerous

micronutrient Micronutrients are essential chemicals required by organisms in small quantities to perform various biogeochemical processes and regulate physiological functions of cells and organs. By enabling these processes, micronutrients support the heal ...

s. ''Pumpkin seed'' can refer either to the hulled kernel or unhulled whole seed, and most commonly refers to the

roasted Roasting is a cooking method that uses dry heat where hot air covers the food, cooking it evenly on all sides with temperatures of at least from an open flame, oven, or other heat source. Roasting can enhance the flavor through caramelizat ...

end product used as a

snack A snack is a small portion of Human food, food generally Eating, eaten between meals. Snacks come in a variety of forms including Food packaging, packaged snack foods and other processed foods, as well as items made from fresh ingredients at ho ...

Cuisine

Pumpkin seeds are a common ingredient in

Mexican cuisine Mexican cuisine consists of the cuisines and associated traditions of the modern country of Mexico. Its earliest roots lie in Mesoamerican Cuisine, Mesoamerican cuisine. Mexican cuisine's ingredients and methods arise from the area's first agr ...

and are also roasted and served as a snack. They are a commercially produced and distributed packaged snack, like

sunflower seeds A sunflower seed is a seed from a sunflower (''Helianthus annuus''). There are three types of commonly used sunflower seeds: linoleic (most common), high oleic, and sunflower oil seeds. Each variety has its own unique levels of monounsatura ...

, 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 Maize (; ''Zea mays''), also known as corn in North American English, is a tall stout grass that produces cereal grain. It was domesticated by indigenous peoples in southern Mexico about 9,000 years ago from wild teosinte. Native American ...

and

common bean ''Phaseolus vulgaris'', the common bean,, is a herbaceous annual plant grown worldwide for its edible dry seeds or green bean, green, unripe pods. Its leaf is also occasionally used as a Leaf vegetable, vegetable and the straw as fodder. Its Pla ...

s in the region by about 4,000 years. Changes in fruit shape and color indicate that 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 Mesoamerica is a historical region and cultural area that begins in the southern part of North America and extends to the Pacific coast of Central America, thus comprising the lands of central and southern Mexico, all of Belize, Guatemala, El S ...

. 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 . A salsa made of pumpkin seeds and known as is a traditional dish of the

Yucatán Yucatán, officially the Free and Sovereign State of Yucatán, is one of the 31 states which, along with Mexico City, constitute the 32 federal entities of Mexico. It comprises 106 separate municipalities, and its capital city is Mérida. ...

. A Mexican snack using pepitas in an artisan fashion is referred to as . Lightly roasted, salted, unhulled pumpkin seeds are popular in

Greece Greece, officially the Hellenic Republic, is a country in Southeast Europe. Located on the southern tip of the Balkan peninsula, it shares land borders with Albania to the northwest, North Macedonia and Bulgaria to the north, and Turkey to th ...

with the descriptive name , from . The pressed oil of the roasted seeds of the

Styrian oil pumpkin The Styrian oil pumpkin (''Cucurbita pepo'' var. ''styriaca''), also known as the Styrian pumpkin, is a variety of the common pumpkin (''Cucurbita pepo pepo'') which is cultivated to produce pumpkin seed oil. The young fruits are dark green, tur ...

(''

Cucurbita pepo ''Cucurbita pepo'' is a cultivated plant of the genus ''Cucurbita''. It yields varieties of winter squash and pumpkin, but the most widespread varieties belong to the subspecies ''Cucurbita pepo'' subsp. ''pepo'', called summer squash. It has b ...

'' subsp. ''pepo'' var. 'styriaca') is also used in Central and

Eastern Europe Eastern Europe is a subregion of the Europe, European continent. As a largely ambiguous term, it has a wide range of geopolitical, geographical, ethnic, cultural and socio-economic connotations. Its eastern boundary is marked by the Ural Mountain ...

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 An ''eau de vie'' ( French for spirit, §16, §17 ) is a clear, colourless fruit brandy that is produced by means of fermentation and double distillation. The fruit flavor is typically very light. In English-speaking countries, ''eau de vie ...

''.

Nutrition

Dried, roasted pumpkin seeds are 2% water, 49%

, 15%

carbohydrate A carbohydrate () is a biomolecule composed of carbon (C), hydrogen (H), and oxygen (O) atoms. The typical hydrogen-to-oxygen atomic ratio is 2:1, analogous to that of water, and is represented by the empirical formula (where ''m'' and ''n'' ...

s, and 30%

(table). In a reference amount of , the seeds are

energy Energy () is the physical quantity, quantitative physical property, property that is transferred to a physical body, body or to a physical system, recognizable in the performance of Work (thermodynamics), work and in the form of heat and l ...

-dense (), and a rich source (20% of the

Daily Value In the U.S. and Canada, the Reference Daily Intake (RDI) is used in nutrition labeling on food and dietary supplement products to indicate the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of 97� ...

, DV, or higher) of protein,

, niacin,

iron Iron is a chemical element; it has symbol Fe () and atomic number 26. It is a metal that belongs to the first transition series and group 8 of the periodic table. It is, by mass, the most common element on Earth, forming much of Earth's o ...

zinc Zinc is a chemical element; it has symbol Zn and atomic number 30. It is a slightly brittle metal at room temperature and has a shiny-greyish appearance when oxidation is removed. It is the first element in group 12 (IIB) of the periodic tabl ...

manganese Manganese is a chemical element; it has Symbol (chemistry), symbol Mn and atomic number 25. It is a hard, brittle, silvery metal, often found in minerals in combination with iron. Manganese was first isolated in the 1770s. It is a transition m ...

magnesium Magnesium is a chemical element; it has Symbol (chemistry), symbol Mg and atomic number 12. It is a shiny gray metal having a low density, low melting point and high chemical reactivity. Like the other alkaline earth metals (group 2 ...

potassium Potassium is a chemical element; it has Symbol (chemistry), symbol K (from Neo-Latin ) and atomic number19. It is a silvery white metal that is soft enough to easily cut with a knife. Potassium metal reacts rapidly with atmospheric oxygen to ...

, and

phosphorus Phosphorus is a chemical element; it has Chemical symbol, symbol P and atomic number 15. All elemental forms of phosphorus are highly Reactivity (chemistry), reactive and are therefore never found in nature. They can nevertheless be prepared ar ...

(table). The seeds are a moderate source (10–19% DV) of

riboflavin Riboflavin, also known as vitamin B2, is a vitamin found in food and sold as a dietary supplement. It is essential to the formation of two major coenzymes, flavin mononucleotide and flavin adenine dinucleotide. These coenzymes are involved in ...

folate Folate, also known as vitamin B9 and folacin, is one of the B vitamins. Manufactured folic acid, which is converted into folate by the body, is used as a dietary supplement and in food fortification as it is more stable during processing and ...

pantothenic acid Pantothenic acid (vitamin B5) is a B vitamin and an essential nutrient. All animals need pantothenic acid in order to synthesize coenzyme A (CoA), which is essential for cellular energy production and for the synthesis and degradation of prote ...

, and

sodium Sodium is a chemical element; it has Symbol (chemistry), symbol Na (from Neo-Latin ) and atomic number 11. It is a soft, silvery-white, highly reactive metal. Sodium is an alkali metal, being in group 1 element, group 1 of the peri ...

(table). Major

fatty acid In chemistry, in particular in biochemistry, a fatty acid is a carboxylic acid with an aliphatic chain, which is either saturated and unsaturated compounds#Organic chemistry, saturated or unsaturated. Most naturally occurring fatty acids have an ...

s in pumpkin seeds are

and

, with

palmitic acid Palmitic acid (hexadecanoic acid in IUPAC nomenclature) is a fatty acid with a 16-carbon chain. It is the most common saturated fatty acid found in animals, plants and microorganisms.Gunstone, F. D., John L. Harwood, and Albert J. Dijkstra. The ...

and

stearic acid Stearic acid ( , ) is a saturated fatty acid with an 18-carbon chain. The IUPAC name is octadecanoic acid. It is a soft waxy solid with the formula . The triglyceride derived from three molecules of stearic acid is called stearin. Stearic acid ...

in lesser amounts (source in table).

Oil

Pumpkin seed oil Pumpkin seed oil is a culinary oil, used especially in eastern Europe. Culinary uses This oil is a culinary specialty from what used to be part of the Austro-Hungarian Empire and is now southeastern Austria (Styria), eastern Slovenia (Styria a ...

, a culinary specialty in and important export commodity of

Central Europe Central Europe is a geographical region of Europe between Eastern Europe, Eastern, Southern Europe, Southern, Western Europe, Western and Northern Europe, Northern Europe. Central Europe is known for its cultural diversity; however, countries in ...

, is used in cuisine as a

salad A salad is a dish consisting of mixed ingredients, frequently vegetables. They are typically served chilled or at room temperature, though some can be served warm. Condiments called '' salad dressings'', which exist in a variety of flavors, a ...

and

cooking oil Cooking oil (also known as edible oil) is a plant or animal liquid fat used in frying, baking, and other types of cooking. Oil allows higher cooking temperatures than water, making cooking faster and more flavorful, while likewise distributing h ...

. The following are ranges of

content in ''C. maxima'' pepitas: The data are found in Tables 1–3 on pp. 4006–4010 o
this USDA reference
.
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 Vitamin E is a group of eight compounds related in molecular structure that includes four tocopherols and four tocotrienols. The tocopherols function as fat-soluble antioxidants which may help protect cell membranes from reactive oxygen speci ...

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 Anthelmintics or antihelminthics are a group of antiparasitic drugs that expel parasitic worms (helminths) and other internal parasites from the body by either stunning or killing them without causing significant damage to the host. They may also ...

traditional medicine Traditional medicine (also known as indigenous medicine or folk medicine) refers to the knowledge, skills, and practices rooted in the cultural beliefs of various societies, especially Indigenous groups, used for maintaining health and treatin ...

to expel tapeworms

parasite Parasitism is a Symbiosis, close relationship between species, where one organism, the parasite, lives (at least some of the time) on or inside another organism, the Host (biology), host, causing it some harm, and is Adaptation, adapted str ...

s, such as '' Taenia'' tapeworms. This led to the seeds being listed in the ''

United States Pharmacopoeia The ''United States Pharmacopeia'' (''USP'') is a pharmacopeia (compendium of drug information) for the United States published annually by the over 200-year old United States Pharmacopeial Convention (usually also called the USP), a nonprofi ...

'' 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.

References

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

Cuisine

Nutrition

Oil

Traditional medicine

Market

See also

References