Like most nuts and seeds, pumpkin seeds are
especially delicious roasted because roasting brings out their natural flavor. Unfortunately,
high temperatures are said to destroy the potency of their essential fatty acids. So, for best
nutritional value, it is best to eat nuts and seeds raw. Pumpkin seeds are great tossed in
salads, mixed with grains, or ground up and added to salad dressings, casseroles, soups, and
baked goods. Both hulled and unhulled pumpkin seeds are enjoyed as a dry-roasted snack
food.
Buying and storing tips
Pumpkin seeds can be purchased hulled or unhulled, raw or roasted. Like other nuts and
seeds, pumpkin seeds can turn rancid quickly and should be kept in an airtight container
in the refrigerator or freezer where they will keep for several months.
Varieties
The seeds of all varieties of pumpkins and squash are edible. Green hulled pumpkin seeds
are called pepitas and are often used in southwestern and Mexican cooking.
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires February 2010.
