Pumpkin seeds are one of the most underrated snacks in the whole seed category. Nutrient-dense, shelf-stable, protein-packed, and low enough on the glycemic index to fit keto, low-carb, and most dietary patterns. They're the seed people reach for when they want something crunchy that doesn't wreck a meal plan. At Nut Cravings, we stock edible pumpkin seeds only, the kind you eat by the handful, bake into granola, or toast into a topping for soups and salads. Not gardening seeds. Everything in this collection ships in resealable bags, packed fresh in Monroe, NY, and runs kosher certification across the core catalog.
Edible Pumpkin Seeds vs Planting Seeds (Quick Clarification)
A lot of search results for "pumpkin seeds" lead to gardening retailers selling seeds to plant. That's not what we do. Our pumpkin seeds are the hulled (no-shell) kernels called pepitas, plus whole roasted and salted pumpkin seeds with the shell on. They're food, not garden stock. If you landed here looking for seeds to plant, you want a gardening supplier. If you landed here looking for seeds to eat, you're in the right place.
Pumpkin Seed Varieties Available
The collection covers the two formats that cover most use cases.
Raw pumpkin seeds (pepitas), no shell.These are the green hulled kernels. Raw, unsalted, no oil added. The most versatile format because they work straight as a snack, toasted on a skillet for deeper flavor, baked into granola and trail mix, ground into sauces like mole, or blended into pesto. Organic certified variants are available under the Crop by Pop line, packed in 1-pound resealable bags.
Roasted salted pumpkin seeds.Whole pumpkin seeds with the shell on, oven-roasted and lightly salted. This is the classic snacking format, particularly popular during fall and football season. The shell is edible and adds extra fiber, though some people prefer to spit it out.
For the organic-certified option, the Crop by Pop pumpkin seeds are USDA Organic, non-GMO verified, naturally grown, vegan, and kosher. Browse theorganic gift and snack collectionfor related organic products, or see individual product pages in this collection for organic pumpkin seed variants.
For assortments that include pumpkin seeds alongside other nuts and seeds, browsemixed nuts and bar mix. For sunflower seeds, which fill a similar snacking niche, see thesunflower seeds collection.
Pumpkin Seed Nutrition and Why People Eat Them
Pumpkin seeds are small but nutrient-dense. A one-ounce serving (about a quarter cup of hulled pepitas) provides:
- 150 to 180 calories
- 8 to 9 grams of protein
- 13 grams of fat (mostly unsaturated, including omega-6)
- 2 to 3 grams of fiber
- Around 4 to 5 grams net carbs
- 37% DV magnesium
- 33% DV phosphorus
- 22% DV zinc
- 19% DV iron
- 14% DV potassium
The standout minerals are magnesium and zinc. Pumpkin seeds are one of the most concentrated plant sources of both, which is why they show up in nutrition recommendations for prostate health, sleep support, and blood sugar management. The zinc content specifically is what makes pumpkin seeds a recurring mention in men's health and fertility nutrition content.
A quick note on "pumpkin seeds for prostate health": this is a well-documented association in the nutrition literature, driven largely by zinc and phytosterol content. That said, pumpkin seeds are a food, not a medication. For medical concerns, consult a doctor. The value here is dietary, not therapeutic.
Pumpkin seeds are also naturally high in tryptophan, which converts to serotonin and eventually melatonin in the body. That's why they're sometimes recommended as an evening snack for people with mild sleep issues. Eating a small handful in the hour before bed can help some people, though individual response varies.
Who Eats Pumpkin Seeds
keto or low-carb diet.At roughly 4 grams net carbs per ounce, pumpkin seeds fit comfortably in keto and low-carb eating patterns. They have a relatively high fat-to-protein ratio, which helps keep you feeling full and satisfied for longer.
Plant-based and vegan eaters.A concentrated source of protein, zinc, magnesium, and iron, which can run low on strictly plant-based diets. Pumpkin seeds are also a common base ingredient for dairy-free pumpkin seed butter, pumpkin seed milk, and pumpkin seed pesto.
Endurance athletes.The magnesium and sodium content (in the salted variety) make pumpkin seeds a practical, portable recovery snack for long training sessions.
Anyone avoiding tree nuts.Pumpkin seeds are not tree nuts. For people with tree nut allergies who still want a similar crunchy, nutrient-dense snack, pepitas are one of the best alternatives.
Pregnant and breastfeeding women.The iron and folate content supports nutritional needs during pregnancy. Magnesium supports sleep and reduces leg cramping, both common complaints in pregnancy.
This is general nutritional information. For specific dietary guidance, consult a registered dietitian.
How to Use Pumpkin Seeds
Straight snacking.Raw pepitas or roasted salted whole seeds, by the handful or portioned into a small bowl.
Toasted.Heat raw pepitas in a dry skillet for 3 to 5 minutes until they pop and brown slightly. Better flavor than straight raw, especially as a topping.
Granola and trail mix.Pepitas add crunch and nutrition without the higher calorie density of tree nuts. Common ratio: 1 part pepitas to 3 parts oats.
Salad and soup toppings.Toasted pepitas on top of kale salad, butternut squash soup, or pumpkin soup add texture and protein.
Baking.Pumpkin seed bread, pumpkin seed crackers, and seed-heavy granola bars all use pepitas as a primary ingredient.
Pesto and sauces.Pepitas can be used instead of pine nuts in pesto in about a 1:1 ratio. They’re a more affordable option and also give the pesto a slightly greener color.
Mole and Mexican cooking.Ground toasted pepitas are a core ingredient in traditional Mexican mole verde and several other regional sauces.
How to Store Pumpkin Seeds
Pumpkin seeds have lower oil content than many nuts, which gives them better shelf life than Brazil nuts or walnuts. Still, proper storage matters.
- Pantry, sealed in resealable bag:6 months for raw pepitas, 3 to 4 months for roasted.
- Refrigerator, sealed:up to 12 months for raw, 6 to 9 months for roasted.
- Freezer, airtight:up to 2 years without quality loss.
Signs they've gone rancid: sharp, paint-like smell on opening the bag. Fresh pumpkin seeds should smell mildly earthy and neutral. Any off-smell means discard.
Bulk and Wholesale Pumpkin Seeds
For restaurant supply, corporate snack programs, bakery ingredient sourcing, or wholesale requirements, our 1-pound bulk bags are the standard retail format. For larger volumes or custom requirements, reach the team through thecorporate inquiries page.
For pumpkin seeds as part of a gift or assortment, browsegift boxesandvariety pack gift boxes. Many of our mixed-nut and seed gift assortments include pepitas as a dedicated tier or compartment.
Pumpkin Seed FAQs
Q What's the difference between pumpkin seeds and pepitas?
Pepitas are the hulled (no-shell) inner kernel of the pumpkin seed. Whole pumpkin seeds include the white outer shell. Pepitas are what you usually see labeled "raw pumpkin seeds" at the grocery store.
Q Are Nut Cravings pumpkin seeds kosher?
Yes. Core pumpkin seed products are kosher certified. Organic variants are also kosher certified. Individual product pages list specific certifications.
Q How many pumpkin seeds should you eat per day?
A typical serving is a quarter cup (about one ounce), which provides meaningful protein, magnesium, and zinc without excess calories. More is fine but not usually necessary.
Q Are pumpkin seeds good for sleep?
Pumpkin seeds have tryptophan, magnesium, and zinc. All three play a role in how the body winds down for sleep. A small evening portion helps some people, though individual response varies.
Q Do pumpkin seeds go bad?
Yes. Store sealed pantry for 3 to 6 months, refrigerated up to 12 months, or frozen up to 2 years.
Browse the full pumpkin seed collection above, or visit theNut Cravings homepagefor other nut and seed varieties.
