{"id":769672,"date":"2018-08-23T13:09:56","date_gmt":"2018-08-23T13:09:56","guid":{"rendered":"http:\/\/www.tasteofhome.com\/?p=769672"},"modified":"2025-04-16T11:50:24","modified_gmt":"2025-04-16T16:50:24","slug":"pepitas","status":"publish","type":"post","link":"https:\/\/www.tasteofhome.com\/article\/pepitas\/","title":{"rendered":"What Are Pepitas and What Can You Do with Them?"},"content":{"rendered":"Pepitas look a lot like pumpkin seeds, and some people use the terms interchangeably. They crop up in granola recipes, taste fantastic on salads and make an excellent garnish for fall soup recipes<\/a>. They may be small, but every bite is packed with sweet, nutty flavor.\r\n\r\nBut what are pepitas? How are they different from pumpkin seeds, and can you substitute one for the other? It turns out that all pepitas are pumpkin seeds, but not all pumpkin seeds are pepitas.\r\n

What are pepitas?<\/h2>\r\nPepitas are a type of pumpkin seed harvested from specific hulless pumpkin varieties known as Styrian or oilseed pumpkins. These varieties even have hip names like Lady Godiva, Naked Bear and Kakai pumpkins. They produce seeds without an outer shell. While pumpkin shells are edible<\/a>, they can be a little chewy (especially raw). Hulless seeds like pepitas are less fibrous and more tender than other pumpkin seed varieties.\r\n\r\nThese nutty seeds are often used as a garnish for salads and soups like slow-cooker sweet potato soup<\/a>. They're also added to granola recipes and desserts like pumpkin toffee<\/a>. When ground or pureed, their silken texture lends body to flavorful pestos or dips like sikil pak<\/em>, a traditional Mayan dip similar to hummus.\r\n

Pepitas vs. Pumpkin Seeds<\/h2>\r\n\"What\r\n\r\nPepitas and pumpkin seeds have a similar flavor but differ in appearance and texture. Pumpkin seeds have oval shapes and creamy white shells. They\u2019re edible raw, but most people prefer to cook them. Roasting pumpkin seeds<\/a> gives them a crunchier texture and a nuttier flavor.\r\n\r\nPepitas, on the other hand, means \u201clittle squash seeds\u201d in Spanish. They\u2019re a specific type of pumpkin seed harvested from hulless pumpkins, so the green seeds lack the outer shell that makes other pumpkin seeds chewy. They can be enjoyed raw or roasted and are perfect for mixing into grain bowls, sprinkling over yogurt or just munching by the handful!\r\n

Pepitas Nutritional Benefits<\/h2>\r\nPepitas and pumpkin seeds are good for you<\/a> because of their nutrient-rich makeup. A one-ounce serving has roughly 160 calories and 4 grams of carbohydrates while providing 14 grams of heart-healthy fats and over 8 grams of protein. They also contain beneficial vitamins and minerals like iron, zinc, manganese, phosphorus and magnesium.\r\n\r\nThese small seeds are also antioxidant-rich, containing selenium and beta-carotene that help the body fight against free radicals. These nutrients can help your body absorb calcium to form healthy teeth and bones, keep your immune system healthy, maintain muscle and nerve function, and keep your cells functioning properly.\r\n\r\nPepitas can be a nutritious snack, but Taste Recipes<\/em> contributor and registered dietitian nutritionist Sharon Lehman<\/a> cautions against eating too many. \"Like other seeds and nuts, pepitas can be easy to overeat and become a calorie-dense snack if you\u2019re not paying attention to serving size,\" she says. \"Even though pepitas contain heart-healthy unsaturated fats, fat is the most caloric of the three macronutrients\u2014it has nine calories per gram.\"\r\n\r\nSharon suggests using a kitchen scale to measure the one-ounce serving size. If you don't have a scale, a measuring cup works in a pinch. One ounce of pepitas roughly equals 1\/4 cup.\r\n

Pepitas Substitutes<\/h2>\r\n\"Whole\r\n\r\nPumpkin seeds may seem like the best substitute for pepitas. However, other seeds and nuts may be a better choice, depending on the recipe.\r\n