Pumpkin Seeds vs Pepitas: Nutrition & Calories Compare (2025)

Unlocking the Mysteries of Pumpkin Seeds and Pepitas

When autumn arrives, it brings with it a bounty of pumpkins, not just for carving but for culinary delights too. Among the treasures found within these seasonal favorites are pumpkin seeds and pepitas, two terms that often cause confusion. While they are commonly thought to be the same, there are subtle differences that make each unique. Let's dive into the fascinating world of these nutritious seeds, shedding light on their similarities, differences, and why they deserve a place in your pantry.

A Peek into Pumpkin Seeds

Pumpkin seeds, also known as pepitas in certain circles, are the edible seeds of a pumpkin or certain other varieties of squash. The seeds are typically flat and asymmetrically oval, encased in a yellow-white husk. Often, when people talk about pumpkin seeds, they are referring to the whole seed, complete with its shell. A popular snack around Halloween and throughout the fall, these seeds are not only delicious when roasted but are also packed with nutrients.

The Pepita: A Shell-Less Wonder

Pepitas, on the other hand, are a specific type of pumpkin seed—those that come from certain varieties of pumpkins, such as oilseed or Styrian pumpkins, which produce seeds without a hard outer shell. These green, shell-less seeds are what many consider the true "pepitas." They are a staple in Mexican cuisine, adding a nutty flavor and crunch to dishes, and are also enjoyed roasted as a snack or garnish.

Nutritional Powerhouses in a Nutshell

Both pumpkin seeds and pepitas are celebrated for their nutritional benefits, boasting a remarkable profile that includes protein, fiber, healthy fats, and various vitamins and minerals. Interestingly, the nutritional content of pumpkin seeds and pepitas is strikingly similar, with both providing significant amounts of magnesium, iron, and zinc. They are also rich in antioxidants, which can help reduce inflammation and protect against disease.

Not Just a Nutritional Showdown

While it's tempting to pit pumpkin seeds against pepitas in a nutritional showdown, the truth is that both have their own charm and benefits. The main difference lies in their physical appearance and texture. The presence of a shell on pumpkin seeds adds a crunchy texture and a bit more fiber, making them a bit more work to eat but also adding to the experience. Pepitas, being shell-less, are easier to eat and incorporate into recipes, from salads to bread.

Bringing Flavor and Nutrition to Your Table

Whether you choose pumpkin seeds or pepitas, you're adding a boost of flavor and nutrition to your diet. Roasting them with a sprinkle of salt can enhance their natural nuttiness, making for a perfect snack. They can also be blended into pesto, sprinkled over your morning oatmeal, or added to your favorite baking recipes for a crunchy texture.

In conclusion, while pumpkin seeds and pepitas may come from the same source, they offer different culinary experiences. Whether you prefer the whole, crunchy bite of a pumpkin seed or the smooth, nutty flavor of a pepita, incorporating these seeds into your diet is a delicious way to boost your nutrient intake. So next time you're carving a pumpkin or cooking up your favorite squash dish, don't discard the seeds—roast them instead and enjoy a healthy, tasty treat.