Apumpkin seed, also known as apepita (from the MexicanSpanish:pepita de calabaza, 'little seed of squash'), is the edibleseed of apumpkin or certain other cultivars ofsquash. The seeds are typically flat andoval with one axis of symmetry, have a white outerhusk, and are light green after the husk is removed. Some pumpkin cultivars are huskless and are grown only for their edible seed.[1] The seeds arenutrient- andcalorie-rich, with an especially high content offat (particularlylinoleic acid andoleic acid),protein,dietary fiber, and numerousmicronutrients.Pumpkin seed can refer either to the hulled kernel or unhulled whole seed and most commonly refers to theroasted end product used as asnack.
Pumpkin seeds are a common ingredient inMexican cuisine and are also roasted and served as a snack.[2] They are a commercially produced and distributed packaged snack, likesunflower seeds, 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 ofCucurbita dates back 8,000–10,000 years ago, predating the domestication of other crops such asmaize andcommon beans in the region by about 4,000 years. Changes in fruit shape and color indicate intentional breeding ofC. pepo occurred no later than 8,000 years ago.[3][4] The process to develop the agricultural knowledge of crop domestication took place over 5,000–6,500 years inMesoamerica. Squash was domesticated first, with maize second, followed by beans, all becoming part of theThree Sisters agricultural system.[5][6]
As an ingredient inmole dishes, they are known in Mexican Spanish aspipián. Asalsa made of pumpkin seeds and known assikil pak is a traditional dish of theYucatán.[7][8] A Mexican snack using pepitas in an artisan fashion[clarification needed] is referred to aspepitoría. Lightly roasted, salted, unhulled pumpkin seeds are popular inGreece with the descriptive nameπασατέμπο,pasatémbo, fromItalian:passatempo,lit. 'pastime'.
Thepressed oil of the roasted seeds of theStyrian oil pumpkin (Cucurbita pepo subsp.pepo var. 'styriaca') is also used inCentral andEastern Europe cuisine.[9][10] Pumpkin seeds can also be made into anut butter.Pumpkin seeds can also be steeped inneutral alcohol, which is then distilled to produce aneau de vie.[11]
| Nutritional value per 100 g (3.5 oz) | |||||||||||||||||||||||||||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Energy | 2,401 kJ (574 kcal) | ||||||||||||||||||||||||||||||||||||||||||||||||||
14.71 g | |||||||||||||||||||||||||||||||||||||||||||||||||||
| Sugars | 1.29 g | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Dietary fiber | 6.5 g | ||||||||||||||||||||||||||||||||||||||||||||||||||
49.05 g | |||||||||||||||||||||||||||||||||||||||||||||||||||
| Saturated | 8.544 g | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Monounsaturated | 15.734 | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Polyunsaturated | 19.856 | ||||||||||||||||||||||||||||||||||||||||||||||||||
29.84 g | |||||||||||||||||||||||||||||||||||||||||||||||||||
| |||||||||||||||||||||||||||||||||||||||||||||||||||
| Other constituents | Quantity | ||||||||||||||||||||||||||||||||||||||||||||||||||
| Water | 2.0 g | ||||||||||||||||||||||||||||||||||||||||||||||||||
| †Percentages estimated usingUS recommendations for adults,[12] except for potassium, which is estimated based on expert recommendation fromthe National Academies.[13] | |||||||||||||||||||||||||||||||||||||||||||||||||||
Dried, roasted pumpkin seeds are 2% water, 49%fat, 15%carbohydrates, and 30%protein (table). In a 100-gram reference serving, the seeds areenergy-dense (2,401 kJ or 574 kcal), and a rich source (20% of theDaily Value, DV, or higher) of protein,dietary fiber,niacin,iron,zinc,manganese,magnesium, andphosphorus (table). The seeds are a moderate source (10–19% DV) ofriboflavin,folate,pantothenic acid,sodium, andpotassium (table). Majorfatty acids in pumpkin seeds arelinoleic acid andoleic acid, withpalmitic acid andstearic acid in lesser amounts (source in table).
Pumpkin seed oil, a culinary specialty in and important export commodity ofCentral Europe, is used in cuisine as asalad andcooking oil.
The following are ranges offatty acid content inC. maxima pepitas:[14]
| n:unsat | Fatty acid name | Percentage range |
|---|---|---|
| (14:0) | Myristic acid | 0.003–0.056 |
| (16:0) | Palmitic acid | 1.6–8.0 |
| (16:1) | Palmitoleic acid | 0.02–0.10 |
| (18:0) | Stearic acid | 0.81–3.21 |
| (18:1) | Oleic acid | 3.4–19.4 |
| (18:2) | Linoleic acid | 5.1–20.4 |
| (18:3) | Linolenic acid | 0.06–0.22 |
| (20:0) | Arachidic acid | 0.06–0.21 |
| (20:1) | Gadoleic acid | 0–0.035 |
| (22:0) | Behenic acid | 0.02–0.12 |
The totalunsaturated fatty acid concentration ranged from 9% to 21% of the pepita.[14] The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, thevitamin E content of twelveC. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita.[14]
Pumpkin seeds were once used as ananthelmintic intraditional medicine to expeltapewormsparasites, such asTaenia tapeworms.[15] This led to the seeds being listed in theUnited States Pharmacopoeia as an antiparasitic from 1863 until 1936.[16]
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.[17]
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