Roasted Pumpkin Seeds (Pepitas) — Salted - 0.25 lb (4 oz)

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Size 0.25 lb (4 oz)$8.97($2.24 / ounce) 0.5 lb (8 oz)$9.97($1.25 / ounce) 1 lb (16 oz)$13.97($0.87 / ounce) 2 lb (32 oz)$21.97($0.69 / ounce) 3 lb (48 oz)$29.97($0.62 / ounce) 5 lb (80 oz)$39.97($0.50 / ounce)

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Roasted Pumpkin Seeds (Pepitas) are hulled pumpkin seed kernels with the outer white fibrous shell already removed, leaving the green inner kernel ready to eat. The hull-on version you crack open one at a time is the Halloween snack. This is the cooking and snacking version: roasted, lightly salted, soft-crunchy, and useful across a wider range of applications than any other seed format. Whether you are topping a salad, adding crunch to a soup, building a trail mix, or snacking between meals, pepitas deliver a satisfying result without the shell-cracking work. Browse the full Nuts collection for other raw and roasted seed and nut options.

What You're Buying

Form: Roasted shelled pumpkin seed kernels (pepitas), outer hull removed
Ingredients: Pumpkin Seed Kernels, Peanut Oil, Flour Salt
Packaging: Resealable food-safe stand-up bag
Sizes available: 0.25 lb (4 oz), 0.5 lb (8 oz), 1 lb (16 oz), 2 lb (32 oz), 3 lb (48 oz), 5 lb (80 oz)
Allergen note: Manufactured in a facility that also processes tree nuts, wheat, peanuts, and soy.

Good Source of 8 Key Nutrients

Roasted pumpkin seeds deliver a strong nutrient profile across eight key categories per one-ounce serving:

Protein
Omega-3
Heart-Healthy Fats
Antioxidant
Dietary Fiber
Zinc
Magnesium
Phosphorus

The magnesium and zinc content are particularly notable. Pepitas are among the densest whole-food sources of both minerals, which is why they regularly appear in recommendations for immune support, bone health, and everyday nutritional coverage.

How to Use Roasted Pumpkin Seeds (Pepitas)

Salad and Grain Bowl Topping

A tablespoon of pepitas scattered over kale, mixed greens, spinach, or a grain bowl adds protein, crunch, and a savory note without overwhelming the rest of the dish. They work especially well alongside goat cheese, roasted vegetables, or fall-themed salads built around squash. The light salt on these pepitas eliminates the need for additional seasoning on top.

Straight Snacking

Pepitas are among the more practical between-meal snacks for anyone managing carbohydrate intake. A handful delivers protein, fiber, and healthy fats with minimal sugar load, making them a filling option that holds up without requiring preparation or refrigeration.

Trail Mix

Combine with raw almonds, dried cranberries, and dark chocolate chips. Pepitas add textural variety and a savory counterpoint that pure-nut trail mixes lack. They also pair naturally with other seeds and raw nuts from the Nuts collection for custom mix-and-match combinations.

Soup Garnish

Scatter over butternut squash soup, pumpkin soup, black bean soup, or any creamy fall-themed soup just before serving. The crunch contrast against a smooth soup base adds both texture and visual detail to a weeknight meal without any extra preparation.

Mexican and Central American Cooking

Pepitas are a traditional ingredient in mole sauces and pipián across Mexican cuisine. For these applications, the salted pepitas can be added directly without additional seasoning steps, making this roasted salted version a practical pantry staple for anyone cooking these dishes regularly.

Yogurt Bowls and Breakfast

Pepitas over Greek yogurt with honey and berries make a high-protein breakfast with significantly more nutritional depth than most cereals. The light salt cuts through the sweetness in a way that pure-nut toppings typically do not replicate.

Cheese Boards and Party Snacks

Scatter alongside aged cheddar, manchego, or feta as a savory accent on a cheese board. The salt level complements rather than competes with salty cheeses. Tossed with paprika or chili powder, pepitas also work as a party snack that holds its crunch better than most nut mixes at room temperature.

Choosing the Right Size

The 0.25 lb and 0.5 lb bags are a practical starting point for first-time buyers or for a single recipe application. The 1 lb size suits regular snacking or consistent salad-topping use. The 2 lb size works well for households that use pepitas across multiple applications each week. The 3 lb and 5 lb bulk sizes offer the best value per ounce and are appropriate for high-volume snacking, meal prep, or anyone going through pepitas faster than smaller bags can keep up with. For bulk purchases, plan to portion some into a separate sealed container on arrival to maintain freshness through extended use. For another bulk raw nut option, see Raw Brazil Nuts — In Shell.

Storage

Seal the bag after each use and store in a cool, dry place. Pantry shelf life is 6 to 9 months. Refrigeration extends shelf life to up to 12 months. Freezing extends shelf life to 2 years without changing texture or flavor, making it the recommended approach for the 3 lb and 5 lb bulk sizes. Roasted pepitas are more stable than raw because the roasting process stabilizes the surface oils. The main freshness risk in an open bag is moisture: once pepitas pick up humidity from a long-open bag in a warm kitchen, they soften and lose the crunch that makes them snackable. Keep the bag sealed between uses.

Roasted Pumpkin Seeds (Pepitas) Guarantee

Every bag of Roasted Pumpkin Seeds (Pepitas) is backed by our 100% Satisfaction Guarantee. If your order arrives damaged or does not meet your expectations in any way, contact us and we will make it right.

Customer Reviews

Frequently Asked Questions

What is the difference between pepitas and regular pumpkin seeds?

A pumpkin seed includes the outer white fibrous hull around the green inner kernel. Pepitas are the hulled inner kernel with that outer white shell removed. Whole pumpkin seeds require chewing through a fibrous outer layer and produce a stringy texture not suitable for most cooking applications. Pepitas are the soft-crunchy green kernel, uniform in texture, ready to eat directly and the format assumed by virtually all cooking and baking recipes that call for pumpkin seeds. If a recipe says pumpkin seeds without specifying whole pumpkin seeds or shelled pumpkin seeds, it means pepitas. The two are technically the same plant but practically different ingredients in terms of eating experience and culinary application.

Should I choose roasted salted or roasted unsalted pepitas?

Roasted salted (this product) is the right choice for straight snacking, salad and grain bowl toppings, soup garnish, yogurt bowls, trail mix, cheese boards, and any application where you want a ready-to-eat, already-seasoned seed. Roasted unsalted (available separately) is the right choice for granola, pumpkin seed butter, baked goods, mole and pipian sauces, and any cooking application where you need full control over the total salt level of the finished dish. If you are buying primarily for cooking and baking with occasional snacking, unsalted gives more flexibility. If you are buying primarily for snacking and salad topping, salted is the better choice and the version that most buyers prefer straight from the bag.

Are these vegan and gluten-free?

Yes on both. These roasted salted pepitas are vegan: no animal products or animal-derived additives used at any stage. They are gluten-free by ingredient composition: pumpkin seeds and salt, nothing else. Processed in a facility that handles tree nuts and peanuts on shared equipment, creating cross-contamination risk for severe nut allergy sufferers. The seeds themselves contain no nut ingredients and no gluten-containing ingredients. Contact us at 877-471-4870 if Kosher certification documentation is required for a specific application.

Does the 3 lb or 5 lb bag come as multiple smaller bags inside?

No. The 3 lb and 5 lb sizes ship as a single large resealable bag, not as multiple smaller bags inside a larger outer package. The full quantity is in one bag with one resealable closure. For buyers who want to split a bulk purchase across multiple storage locations or extend shelf life, the portioning needs to be done by the buyer on arrival. We recommend transferring approximately half the quantity into a separate sealed freezer bag immediately when the package arrives. The freezer portion preserves quality for up to 2 years, and the pantry portion is consumed first. The single-bag format is more space-efficient and produces less packaging waste, but it does require a portioning decision on the buyer's end for bulk quantities.

Can I eat these before bed for sleep support?

Yes, and this is a well-documented whole-food sleep support application. Pepitas provide tryptophan (the amino acid precursor to serotonin and melatonin), magnesium (37% DV per oz, which activates GABA receptors for sleep onset and depth), and zinc (22% DV per oz, which modulates sleep architecture through GABA-A receptor activity). For tryptophan to cross the blood-brain barrier effectively, consuming a small amount of carbohydrate alongside the pepitas helps by stimulating insulin, which clears competing amino acids from the bloodstream. A small serving of pepitas with a piece of fruit, a few crackers, or a small glass of tart cherry juice about 30 to 60 minutes before bed is a food-based sleep support strategy with reasonable mechanistic backing. It is not a pharmaceutical sleep aid and will not produce the same effect as melatonin or sedative medications, but the three-nutrient combination is substantive enough to take seriously as part of a sleep hygiene routine.

Are these appropriate for someone managing blood sugar?

Yes. At 3.8g net carbohydrates per ounce and zero added sugar, pepitas have very low glycemic impact. The 37% DV magnesium per ounce directly supports insulin receptor sensitivity. The protein (8.5g per oz) and fat (14g per oz) slow gastric emptying and buffer any carbohydrate absorption from the surrounding meal. For someone managing blood sugar closely, pepitas are specifically appropriate: high protein, high magnesium, low net carbs, and zero added sugar. The light salting adds approximately 80 to 120mg sodium per ounce, worth noting for anyone also managing sodium intake alongside blood sugar.

Are these good for men's health specifically?

Yes, with specific mechanisms. The high zinc content (22% DV per oz) is specifically relevant to male reproductive health: zinc is required for spermatogenesis and is present in high concentrations in the prostate gland. The delta-7-phytosterols unique to pumpkin seeds have been studied for 5-alpha reductase modulation, relevant to managing DHT levels associated with benign prostatic hyperplasia (BPH). A 2014 randomized controlled trial found that pumpkin seed oil significantly reduced lower urinary tract symptoms of BPH over 12 months. Pumpkin seed extract holds Commission E recognition in Germany as a traditional medicine for prostate health. For men over 40 managing early BPH symptoms or maintaining prostate health proactively, regular pepita consumption is one of the more evidence-backed dietary interventions from a whole food. This is not a replacement for medical evaluation and treatment of BPH.

Are pepitas a good plant-source iron food for vegans?

Yes, one of the better ones. At 21% DV iron per ounce for women (2.3mg out of the 18mg DV) or 29% DV for men, pepitas deliver a meaningful plant-source iron contribution from a quarter-cup snack. To maximize non-heme iron absorption, eat them alongside a vitamin C source: a citrus juice dressing on a salad with pepitas, a glass of orange juice, or any vitamin C-containing food in the same meal. Vitamin C improves non-heme iron absorption by 2 to 3 times through ferric-to-ferrous iron reduction at the intestinal lining. The roasting process also reduces phytate content of pepitas, improving iron bioavailability compared to raw pepitas. For vegans specifically managing iron status, regular daily pepita snacking combined with vitamin C co-consumption is a practical dietary strategy with solid mechanistic backing.