Organic Raw Pumpkin Seeds (Pepitas) - 1 lb (16 oz)

Pepitas Are Not What Most People Think They Are

The white-hulled seeds you scoop from a Halloween pumpkin and roast in the oven are not pepitas. Pepitas are the dark green, hull-free inner seed of specific hull-less pumpkin varieties grown specifically for their edible seeds. They never had a white outer shell to begin with. The difference matters because the hull-free pepita is softer, more nutritionally concentrated per gram, and immediately ready to eat or cook with, no shelling or processing required at home. Crop by Pop Organic Raw Pumpkin Seeds are true pepitas: hull-free, raw, unsalted, USDA Certified Organic, Non-GMO verified, Vegan, packed fresh in the USA in a resealable bag. Available in 1 lb and 2 lb. Browse the full pumpkin seeds collection, the complete Crop by Pop organic range, and the seeds collection for all seed varieties available from Nut Cravings.

The Mineral Profile That Makes Pepitas Stand Apart

Among the common seeds and nuts, pumpkin seeds carry the highest zinc content per ounce. Zinc is the mineral most people associate with immune support, but its role in the body extends significantly further: it is required for the activity of over 300 enzymes, for testosterone synthesis in the male reproductive system, for the healing of skin and connective tissue, for taste and smell receptor function, and for maintaining the integrity of the intestinal lining. At approximately 20% DV per ounce, organic raw pepitas deliver the strongest zinc contribution of any seed available in the Crop by Pop range or in the broader seed category. Magnesium follows closely at approximately 37% DV per ounce, the highest magnesium content of any common seed. This is the combination that makes pepitas particularly relevant for people managing sleep quality, muscle recovery, and energy regulation: both zinc and magnesium contribute to testosterone production and sleep onset through distinct but complementary biological mechanisms. The popular ZMA supplement (zinc, magnesium, B6) replicates what a daily ounce of raw pumpkin seeds delivers naturally from whole food, at a fraction of the cost and without the pill format. The iron content at approximately 23% DV per ounce is the third standout mineral, making pepitas one of the stronger plant-source iron options available in the seed and nut category. For plant-based eaters who manage iron intake carefully, incorporating raw organic pepitas into daily snacking or meal preparation contributes meaningfully to the daily iron target without relying on fortified foods or supplementation.

Nutrition Per One Ounce of Raw Organic Pepitas

One ounce of raw hull-free pumpkin seeds delivers approximately: 151 calories, 7g protein, 13g total fat (6g polyunsaturated, 4g monounsaturated, 2.5g saturated), 1.7g dietary fiber, 3g net carbs, 37% DV magnesium, 23% DV iron, 20% DV zinc, 17% DV phosphorus, 16% DV copper, and 9% DV potassium. The protein at 7g per ounce is the highest protein content of any common seed, matching or slightly exceeding hemp hearts and significantly exceeding sunflower seeds, flaxseeds, and chia seeds at the same serving size. The combination of 7g protein, 13g fat, and 1.7g fiber at one ounce produces the fat-protein-fiber satiety response that makes pepitas a genuinely sustaining snack rather than a token nutritional addition to a meal. The net carb count at 3g per ounce, combined with the fat and protein figures, makes raw organic pepitas one of the most keto-compatible seeds available: high in fat, high in protein, very low in net carbohydrates, and nutritionally dense without requiring any carbohydrate compromise.

Why Raw Matters for Pumpkin Seeds

Roasting changes the texture and flavor of pumpkin seeds significantly: it produces a crunchier seed with a deeper, toasted character. It also applies heat that degrades a portion of the heat-sensitive nutrients including some of the zinc and magnesium, reduces the enzyme activity present in raw seeds, and accelerates oxidation of the polyunsaturated fat fraction. Raw organic pepitas retain the full mineral profile, the intact enzyme content, and the softer, chewier texture that makes them more versatile in a wider range of kitchen applications. They are the correct format for smoothie blending (where a raw seed blends more smoothly than a crunchy roasted one), for raw energy balls and no-bake bars (where raw seeds bind and compress more effectively than roasted), and for sprouting (where only raw seeds will germinate). For applications where the toasted flavor and crunch of roasted pepitas is specifically desired, raw pepitas can be dry-toasted in a skillet or oven to any desired level of doneness, which is not possible going the other direction with pre-roasted seeds.

What Organic Certification Covers for Pumpkin Seeds

Pumpkin seeds grown for the pepita market come primarily from hull-less pumpkin varieties cultivated across Austria, China, Eastern Europe, and Central America. Conventional growing in these regions varies widely in its pesticide application practices, and the seed's direct contact with the surrounding pumpkin flesh during development makes the growing environment's chemical profile directly relevant to the seed's cleanliness. USDA Organic certification on Crop by Pop's pepitas verifies that the growing operation meets National Organic Program standards prohibiting synthetic pesticides and chemical fertilizers across the full growing season, confirmed through annual third-party inspection. Non-GMO verification adds independent documentation confirming the hull-less pumpkin variety's genetic status. Both certifications apply to the full supply chain from the growing region to the sealed bag packed at our USA facility.

How to Use Organic Raw Pepitas

Straight from the Bag

Raw pepitas eaten by the small handful as a daily snack. Their soft, slightly chewy texture and mild, faintly grassy, nutty flavor are distinct from roasted pumpkin seeds and suit quiet daily snacking more than the assertive crunch of roasted. One ounce is the right serving size: enough to deliver the zinc and magnesium at the levels described above without exceeding the caloric contribution of a sensible snack.

Toasted to Order

One to two minutes in a dry skillet over medium-high heat, shaking the pan constantly, produces a toasted pepita with the crunch and golden color of a roasted seed. The key difference from buying pre-roasted: you control the roast level and produce only the quantity you need for that day's use, while the rest of the raw bag stays in the refrigerator at peak freshness. Season with a pinch of salt, smoked paprika, cumin, or cinnamon immediately after removing from the heat while the surface is still tacky.

Salads, Grain Bowls, and Soups

Scattered raw or lightly toasted over green salads, quinoa and farro bowls, and cream soups. Pepitas add a green color note and a satisfying bite that distinguishes them visually and texturally from the more neutral cream and brown tones of most other seeds and nuts. They are particularly suited to autumn and winter dishes: squash soup, kale salad, roasted beet salad, and sweet potato grain bowls where the visual and flavor pairing with the warm, earthy vegetables is natural.

Pesto and Sauces

Blended into a pepita pesto in place of pine nuts alongside basil, garlic, olive oil, and Parmesan (or nutritional yeast for a vegan version), raw organic pepitas produce a pesto with a slightly denser, earthier flavor than the pine nut original. The same blending approach works for mole-inspired sauces, where pumpkin seeds are a traditional ingredient in certain regional Mexican culinary preparations alongside dried chilies, spices, and tomatoes.

Baking and Energy Snacks

Folded into granola bars, pressed into the surface of seeded breads and crackers, or blended into no-bake energy balls alongside dates, cocoa, and oats, raw organic pepitas contribute protein, fat, and zinc to preparations where most of the nutritional value would otherwise come from simpler carbohydrates. Their relatively neutral flavor makes them compatible with both sweet and savory baking applications without asserting a dominant seed character the way toasted sesame or poppy seeds do.

Choosing Between 1 lb and 2 lb

At one ounce of pepitas per day, the 1 lb bag provides 16 daily servings, roughly two to three weeks of consistent use for a single person. The 2 lb bag extends that to five to six weeks at the same pace, with the per-ounce cost dropping meaningfully at the larger size. For buyers using pepitas in cooking applications alongside daily snacking, the 2 lb bag is the more practical choice. A granola batch uses three to four ounces of seeds. A pepita pesto uses two to three ounces. A week of salad toppings at two tablespoons per day uses approximately three ounces. At that combined rate, the 2 lb bag covers three to four weeks rather than five to six, but the per-ounce savings and the reduced restocking frequency make it the better value for anyone cooking with pepitas regularly.

Storage

Raw pumpkin seeds are moderately stable at room temperature due to their balanced fat profile (not as high in polyunsaturated fats as sunflower or flax seeds), but proper storage still extends freshness significantly beyond what an unsealed or improperly stored bag would maintain. Sealed in the resealable bag, away from heat and direct sunlight at room temperature: one to two months of peak flavor after opening. Refrigerated in the sealed bag: three to four months. Frozen in an airtight container: up to twelve months. For the 2 lb size, splitting the bag and freezing the portion beyond what the next four weeks will consume is the practical approach. Raw pepitas thaw quickly at room temperature, take a dry pan toast directly from frozen without thawing, and blend smoothly from frozen into smoothies and energy ball mixtures without any preparation step.

About Crop by Pop

Crop by Pop is the USDA Certified Organic line within the Nut Cravings family. Every product in the range, from brazil nuts and cashews to flax seeds, hemp hearts, and these pumpkin seed pepitas, carries USDA Organic certification, Non-GMO verification, and Vegan status as consistent baseline standards across the full supply chain. These organic raw pepitas are sourced from certified organic growing partners, handled through an organic-compliant facility, and packed fresh at our USA packing facility in a resealable bag without additives, salt, oil, or preservatives. An ounce a day of the highest-zinc, highest-magnesium seed available in the organic category. That is what this bag is built for.