ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Pumpkin Seeds-Delicious Nutrition

Updated on November 27, 2007

Pumpkin seeds are flat green seeds that may or may not be encased in yellowish white shells (edible). If you are true believers of the "waste not want not" philosophy, the pumpkin and its seeds are a supreme example of how to use every last bit-wasting nothing.

Fall in our home involves many days of processing the wealth our garden has given. Canning, dehydrating, and freezing fruits and vegetables-this year included many pumpkins. We had a bumper crop.

I choose not to waste the seeds from our pumpkins. It takes a bit of work, but the kids like to join in. It is fun for them to scoop out the slimy seeds from the pumpkins, and then I rinse them and remove all the strings and goo.

We then spread out the clean seeds in a single layer and allow them to dry completely. When this is accomplished, we will generally take a portion to give to the wild birds and squirrels.

Then, we take the remainder, stir in enough olive oil to coat, put in a single layer on a baking sheet and roast for 30-45 minutes in a 250 degree oven. Make certain they are just starting to get lightly brown. (Don't go overboard here however).

I then finish them off one of two ways.

Just lightly salt them, and they taste much like popcorn.


Use this recipe and they are sinfully good.

Spicy Sugared Pumpkin Seeds

3 cups of pumpkin seeds lightly roasted pumpkin seeds (as above without any added salt)

1 ½ teaspoon Pumpkin Pie Spice

1 teaspoon Salt

½ cup Sugar

3 Tablespoons Olive Oil

Mix the spice, sugar, and salt. Blend well.

Heat olive oil in a large non stick skillet over medium to medium high heat.

Add the pumpkin seeds and then the sugar mixture. Stir constantly.

Keep stirring until partially caramelized on to the nuts, leave partially sugary. Do not allow to burn. The sugar should be mostly melted but with a bit of unmelted sugar remaining.

Put out onto parchment paper to cool.

So Good!

Now not only are pumpkin seeds delicious, and if you make them yourself...thrifty, they are a very nutritious food.

A fourth cup of pumpkin seeds will deliver approximately 46% RDA of magnesium. Magnesium is essential for muscles functioning properly, bone health, and more. 52% RDA manganese-aids the body in synthesizing fats and cholesterol, promotes healthy thyroid function, and more. 28% RDA iron-assists your body in producing energy, aids in oxygen distribution and more. 17% RDA zinc-supports immune system, good for blood sugar stabilization, healthy skin, and more.

Now there is so much more to pumpkin seeds (pepitas). Evidence is strong showing they could be beneficial for preventing or slowing of benign prostate hypertrophy in men.

Pumpkin seeds are also rich in phytosterols, substances known now to be able to lower cholesterol, stimulate the immune system, and decrease the risk of some cancers.

The one downside to pumpkin seeds is that they do have a relatively short shelf life. If we are unable to eat them quickly, I vacuum seal them and put them in the freezer or refrigerator. Even kept in the refrigerator, they seem to be best if used within a month or two.

Pumpkin seeds are not just a Halloween treat. They are a healthful delicious food that deserves to be around a lot longer than that. Try them and see what you think.


    0 of 8192 characters used
    Post Comment

    • profile image


      10 years ago

      are pumkin seeds good for thyriod i mean hypo

    • RenaSherwood profile image


      11 years ago

      Love the photos! Again, another excellent Hub.

    • Michele Engholm profile imageAUTHOR

      Michele Engholm 

      11 years ago from Hutchinson

      Thanks guys...I know we love them....enjoy!

    • ponnu profile image


      11 years ago from Mumbai

      hi i ate pumpkin seeds a lot first of all open that seed cover and then eat .so when i saw your hub i am very much interested.thanks for such a good receipe .surely i try this

    • Zsuzsy Bee profile image

      Zsuzsy Bee 

      11 years ago from Ontario/Canada

      Michele! One downside of pumkinseeds you did not mention is that they are also addictive. Yum I tried your recipe, very little danger of them going bad...

      Great HUB

      regards Zsuzsy

    • Michele Engholm profile imageAUTHOR

      Michele Engholm 

      11 years ago from Hutchinson

      Let me know what you think... : )

    • MrMarmalade profile image


      11 years ago from Sydney

      This does sound like you have hit the button

      Next weekend I shall give it ago


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)