Use it up · Nuts and seeds

Pumpkin seeds

Have extra pumpkin seeds? Here’s how to choose, store and prep pumpkin seeds, plus 5 family recipes to use it all up, best matches first.

🍽 See the recipes 🧺 Pick a few things you have

🛒 Choosing it

Hulled green pumpkin seeds are also called pepitas.

🧊 Storing it

Pantry: A cool, dry place for a few months
Fridge: Refrigerate or freeze to keep them fresh longer

Keep the fridge at 40°F or below and the freezer at 0°F. Freezer times are for best quality; food kept frozen at 0°F stays safe. When in doubt, throw it out. Times from NDSU Extension.

🔪 Prepping it

Toast in a dry skillet until they puff and pop. Save seeds from a carving pumpkin, rinse, dry and roast.

📊 Nutrition per 100 g

Pumpkin seeds (pepitas). 100 g is about 3 1/2 ounces.

Calories	559 kcal	28%
Protein	30 g	60%
Total fat	49 g	63%
Saturated fat	8.7 g	43%
Total carbohydrate	11 g	4%
Dietary fiber	6.0 g	21%
Total sugars	1.4 g
Sodium	7.0 mg	0%
Calcium	46 mg	4%
Iron	8.8 mg	49%
Potassium	809 mg	17%

% Daily Value for adults (FDA). From USDA FoodData Central 170556 (SR Legacy).

🍽 Recipes that use it up

5 recipes, the ones that use the most pumpkin seeds first.

With a smaller amount

Butternut Squash Soup50 min · serves 6 · dinner, lunch 🧒 kid-friendly🥕 vegetarian

Plan them into your week in the meal planner, or find recipes for two or three things at once with the “What can I make?” picker.

More nuts and seeds

Peanuts and peanut butter Almonds Walnuts Pecans Cashews Sunflower seeds Sesame seeds and tahini Chia seeds Flaxseed All ingredients →

Storage times and buying tips are general guides from the sources below; follow any date or instructions on the package. Cook meat, poultry, fish and eggs to the USDA safe temperatures in each recipe.