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Also known as: salted pumpkin seed kernels, salted squash seed kernels
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are highly nutritious, offering significant amounts of magnesium, zinc, and antioxidants. While they provide healthy fats and protein, the 'salted' variety contains added sodium, so they should be consumed in moderation to manage salt intake.
These seeds are an excellent plant-based protein source, containing approximately 29.84g of protein per 100g. This high protein content makes them a great snack for muscle support and keeping you feeling full between meals.
Yes, they are very keto-friendly. With roughly 14.71g of carbohydrates and 49.05g of healthy fats per 100g, they fit well into a low-carb, high-fat ketogenic diet when eaten in standard serving sizes.
They are rich in magnesium for heart and bone health, zinc for immune function, and antioxidants like Vitamin E to fight inflammation. Additionally, their fiber and unsaturated fats support healthy digestion and cardiovascular wellness.
Naturally, pumpkin and squash seed kernels are both vegan and gluten-free. However, if you have a severe allergy, always check the packaging to ensure they weren't processed in a facility that handles wheat or animal products.
Beyond snacking, they are excellent as a crunchy topping for salads, creamy soups, or avocado toast. They can also be added to savory granola mixes or used as a garnish for roasted vegetables to add texture and a nutty flavor.
In moderation, yes. While they are calorie-dense (574 calories per 100g), the combination of high protein and fiber promotes satiety, which can help prevent overeating. Stick to a small handful (about 30g) per serving.
roasted salted pumpkin and squash seed kernels is a versatile ingredient found in cuisines around the world. With 574 calories per 100g and 29.84 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store them in an airtight container in a cool, dry, and dark place like a pantry. To maximize freshness and prevent the healthy oils from going rancid, you can also store them in the refrigerator or freezer.
When kept in an airtight container at room temperature, they typically stay fresh for 2 to 3 months. If refrigerated, they can last up to 6 months, and they can be frozen for up to a year without significant quality loss.
These kernels, often called pepitas, are the seeds without the tough white outer shell. They are easier to eat, have a more tender texture, and are more versatile for culinary uses compared to the whole, shell-on seeds found inside a carving pumpkin.