Raw Pumpkin Seeds (Pepitas) — Unsalted - 1 lb (16 oz)

Pumpkin seeds are the whole seed including the outer white fibrous hull. Pepitas are the hulled inner kernels, which are green, flat, and smooth. Every recipe that calls for "pumpkin seeds" is referring to pepitas, the hulled kernel, not the whole seed with the shell on. In the US, some bags labeled "pumpkin seeds" contain the whole seed (which requires cracking), while bags labeled "pepitas" or "shelled pumpkin seeds" contain the ready-to-eat hulled kernels. Our bag contains only the hulled green kernels. Nothing needs to be cracked or removed before eating.

One ounce per day is the standard recommended serving for nutritional purposes. One ounce is approximately 85 seeds, three tablespoons, or a small loose handful. At that serving, you're getting 9 grams of protein, 37 percent of daily magnesium, 20 percent of daily zinc, 23 percent of daily iron (for men), and 42 percent of daily copper, all for 151 calories.

There is no established upper limit for pumpkin seed consumption the way there is for Brazil nuts and selenium. Eating two ounces per day is nutritionally well-tolerated for most adults and significantly increases mineral intake. The practical ceiling is caloric density: at 151 calories per ounce, a three-ounce serving adds 453 calories from seeds alone, which can crowd out other food intake. For most people, one to two ounces daily used consistently over time is the approach that delivers the documented benefits without the caloric math becoming an issue.

For nutritional completeness, raw pumpkin seeds preserve more heat-sensitive nutrients including certain B vitamins, the full antioxidant load of vitamin E and lutein, and the enzyme activity that some research associates with digestive benefits. Roasting at high temperatures can degrade some of these compounds and begin to oxidize the polyunsaturated fat content, which reduces shelf life and can introduce minor inflammatory compounds.

That said, the primary minerals (magnesium, zinc, iron, copper, manganese, phosphorus) are heat-stable and are essentially identical between raw and dry-roasted. If you prefer the flavor of lightly toasted pepitas and will eat them consistently as a result, that is the more important practical consideration. The format you actually eat daily delivers more benefit than the nutritionally superior format you leave in the bag. If you are buying specifically for cooking applications where you will toast them yourself anyway, raw gives you control over the roast level and freshness at the time of toasting.

Yes. Raw pumpkin seeds have 3.3 grams of net carbohydrates per ounce (5g total carbs minus 1.7g fiber). That fits comfortably within strict ketogenic diets targeting 20 to 25 grams of net carbs daily. Their glycemic index is very low, and the high fat (13g) and protein (9g) content per ounce means they produce a flat blood sugar response and support satiety on a ketogenic diet.

At one ounce per day, raw pepitas add 3.3g net carbs and 151 calories. At two ounces, 6.6g net carbs and 302 calories. Both fit within standard keto carb budgets while delivering significant mineral value, which is particularly useful for keto dieters who restrict many carbohydrate-rich mineral sources. Pumpkin seeds sit in the same keto-compatible category as almonds, walnuts, and macadamia nuts, with the additional advantage of delivering more magnesium and zinc than any of those tree nuts.

Pumpkin seeds are seeds, not tree nuts, and do not trigger tree nut allergies in most people. They are biologically unrelated to almonds, walnuts, cashews, pecans, and other tree nuts. Individuals with tree nut allergies can often consume pumpkin seeds safely. This is why pepitas are a popular nut-free alternative in schools, camps, and workplaces with nut-free policies.

However, pumpkin seed allergy does exist independently and is separate from tree nut allergy. It is significantly less common, but it is real. If you have never eaten pumpkin seeds before and have a history of food allergies, introduce a small amount and wait before consuming more. Our facility processes other seeds and products that may contain allergens, so cross-contamination cannot be fully ruled out for individuals with severe allergies. If you have a severe food allergy history, consult with an allergist before trying any new food.

USDA Organic certification means the pumpkins these seeds came from were grown without synthetic pesticides, synthetic fertilizers, or genetic modification, and that the processing did not include synthetic additives or prohibited treatments like sulfur dioxide. The certification requires third-party auditing of the entire supply chain: the farm, the processor, and the packing facility.

For pumpkin seeds specifically, organic certification matters more than it might for a high-water-content vegetable. Seeds are fat-dense, and fat-soluble compounds from the growing environment concentrate in the seed's oil. Conventional processing can also add sulfur dioxide treatment to extend shelf life and maintain the green color. USDA Organic certification eliminates both concerns. Non-GMO verification is layered on top, providing independent confirmation that the seeds are not from genetically engineered pumpkin varieties.

Raw pumpkin seeds contain a significant polyunsaturated fat fraction that oxidizes with heat, light, and air exposure. The resealable bag is functional — reseal it after every opening and store away from direct heat and light.

• Room temperature (sealed bag): 4 to 6 weeks of peak quality
• Refrigerator (sealed bag or airtight container): 3 to 5 months
• Freezer (airtight container): Up to 12 months without meaningful quality loss

Rancid pumpkin seeds are easy to detect: they develop a sharp, bitter, paint-like taste that is immediately distinct from the clean, mildly sweet, slightly grassy flavor of fresh raw pepitas. For the 3 lb and 5 lb bulk sizes, portion and freeze most of the bag immediately after arrival. Keep a smaller portion in the refrigerator for daily use and replenish from the freezer every few weeks. This is the standard approach used by high-volume kitchens and daily users who want quality at bulk pricing.

The biology supports this use case, though pumpkin seeds are not a pharmaceutical sleep aid and the evidence at the whole-food level is limited to mechanistic and early clinical research rather than large randomized trials.

Three mechanisms are relevant. First, pumpkin seeds are one of the better plant-based tryptophan sources, and tryptophan is the direct precursor to serotonin and then melatonin, the hormone that regulates sleep onset. Eating tryptophan-containing food with a small carbohydrate in the evening enhances tryptophan uptake into the brain by reducing competition from other amino acids at the blood-brain barrier. Second, magnesium in pumpkin seeds regulates GABA receptors, the nervous system's primary inhibitory pathway that enables sleep-onset. A randomized trial found magnesium supplementation significantly improved sleep quality in elderly insomniacs. Third, zinc in pumpkin seeds contributes to melatonin regulation and was part of a nutrient combination (magnesium, zinc, melatonin) found to improve sleep scores in a clinical trial.

A small evening serving of raw or lightly toasted pumpkin seeds alongside a piece of fruit represents an evidence-consistent approach to supporting sleep through dietary means. It works through the same biological pathways as pharmaceutical interventions, at a much smaller scale and without side effects.

Three differences matter nutritionally and from a quality standpoint. First, USDA Organic certification rules out synthetic pesticide residues and sulfur dioxide processing, both of which are permitted in conventional pumpkin seed production. Second, freshness from packing date: conventional grocery store pepitas often arrive from extended distribution chains and warehouse storage before reaching a retail shelf. Oxidized fat in a stale seed is nutritionally inferior to the fresh product, and the flavor difference is detectable. Third, Non-GMO verification provides independent confirmation of seed variety sourcing.

Practically, you will notice the difference in flavor. Fresh raw organic pepitas from a direct-to-consumer supplier with a known pack date have a clean, mild, faintly sweet flavor. Seeds that have been sitting in warehouse storage for months taste flat, slightly bitter, or have a faint rancid undertone. If your previous pumpkin seed experience was disappointing, it is worth trying a fresh, properly stored batch before concluding you dislike the product.

Raw pepitas are versatile enough to use in virtually any culinary context. Here are the most practical and frequently used approaches:

• Dry toast for snacking and toppings: Heat a dry skillet over medium heat, add pepitas, and stir or shake continuously for three to five minutes until they begin to pop and turn golden. Season with a pinch of salt or any spice blend. Use immediately as a snack or cool and store for use on salads, grain bowls, and soups.
• Salad and grain bowl crunch: Toasted pepitas on arugula, kale, farro, or quinoa bowls replace croutons with a protein and mineral-dense crunch. They hold texture longer than most seeds under dressing.
• Pesto substitute for pine nuts: Toast one cup of pepitas, blend with basil, garlic, olive oil, parmesan, and lemon juice. The result is greener, more mineral-rich, and less expensive than pine nut pesto with a comparable creamy texture.
• Mole pipián base: Toast pepitas until fragrant, then grind with dried guajillo or ancho chilies, tomatillos, garlic, and cumin. This is the authentic base for Mexican green mole and one of the oldest culinary uses of pumpkin seeds in the world.
• Granola add-in: Add raw pepitas to your granola mix before baking for a hearty texture. For maximum crunch, add after baking or in the last five minutes since seeds reach peak texture slightly faster than oats.
• Smoothie boost: Two tablespoons of raw pepitas blended into a smoothie add 6 grams of protein and 25 percent of daily magnesium with a neutral flavor that doesn't compete with fruit or greens.

Free shipping applies to all orders over $25 to all 50 US states with no hidden handling fees and no membership required. Orders are packed at our Monroe, New York facility and typically ship within one to two business days. Estimated delivery for most US addresses is two to four business days via USPS or UPS depending on your location. The free shipping threshold is $25 at checkout, not a promotional period that expires.

A Subscribe and Save option is available on this product that saves you an additional 5 percent on recurring deliveries. For daily pumpkin seed users going through a pound or more per month, the subscribe option combined with a bulk size is the lowest-cost per-ounce approach we offer.