Anyone who has carved a jack-o-lantern during Halloween is familiar with the process of preparing pumpkin seeds. After being extracted from the sticky pulp, the flat, white seeds can be transformed into a decent snack through sorting, rinsing, drying, oiling, seasoning, and baking at high temperatures. However, even after all these steps, the seeds can be somewhat tough to chew, which has limited this tradition to the fall season.
Yet, pumpkin seeds align with several current trends that make them appealing year-round and particularly relevant today. They are rich in protein and omega-3 fatty acids, making them ideal for plant-based diets. Furthermore, they are known for being allergy-friendly and have a mild flavor that complements both sweet and savory dishes, enhancing everything from smoothies to snacks. These attributes have led to increased demand for pumpkin seeds; Technavio forecasts that the pumpkin seed market will grow by $631.1 million from 2020 to 2024, with a compound annual growth rate of nearly 13% during this period.
Recently, growers have developed pumpkin varieties that yield hulless seeds, or pepitas, which are easier to chew and digest. In the Finger Lakes region of New York, several family farms are cultivating pumpkins originally bred in Austria’s Styria region. Greg Woodworth, co-founder of Stony Brook WholeHeartedFoods, a supplier of squash seeds, oils, and snacks based in Geneva, New York, describes these oilseed pumpkins as having a unique shape and appearance. “They resemble an orange pumpkin with green mottled stripes and patterns,” he explains. “When cut open, the seeds inside are green, without a shell.” This green coating is a membrane surrounding the seed kernel, and Woodworth estimates that each 5-pound squash yields about half a pound of seeds.
Stony Brook WholeHeartedFoods sources its seeds from Styrian pumpkins grown by its long-time partner, Martin Farms in Brockport, New York. The company sells these seeds raw or as part of its own brined and roasted snack line, available directly to consumers and at local retailers, as well as in powdered form and cold-pressed into oil. Stony Brook also supplies bulk bins at Wegmans and sells wholesale to small manufacturers like Rockit Snacks, which offers flavored pumpkin seed snacks.
While China is the leading global producer of food pumpkins and pepitas, Stony Brook’s pumpkin seeds are domestically grown. This results in a premium price compared to Chinese pepitas, but Woodworth notes that customers appreciate the local sourcing and transparent supply chain of New York-grown Styrian pumpkin seeds. Regardless of their origin, pumpkin seeds are small yet nutritionally powerful. According to the USDA’s FoodData Central database, a one-third cup (33-gram) serving of pumpkin seeds contains 10 grams of protein, over 20 mg of calcium, and 2.7 mg of iron. They are also a valuable source of omega-3 fatty acids, which can help vegans and vegetarians incorporate essential fatty acids into their diets.
Mary Ellen Camire, a professor of food science and human nutrition at the University of Maine’s School of Food & Agriculture, emphasizes the significance of pumpkin seeds’ fiber and magnesium content. They are among the best natural sources of magnesium, providing 37% of the recommended daily intake, and deliver 2 grams of fiber per serving, as per USDA data. “Both are crucial nutrients, especially for individuals with Type 2 diabetes or prediabetes,” Camire states. Medical studies have also highlighted the high antioxidant content of pumpkin seeds, which may be effective against certain cancers, including breast and prostate cancers. Additionally, pumpkin seeds contain a small amount of tryptophan—the amino acid also found in turkey—which may help alleviate sleeplessness and anxiety, issues many consumers are grappling with during the pandemic. Notably, pumpkin seed flour is the natural source of tryptophan in ZenBev, a drink mix that claims to aid sleep.
In its Snacking Solutions report, Cargill identified pumpkin seeds—alongside CBD, matcha, turmeric, and probiotics—as ingredients that can enhance the functionality of the next generation of snacks. Manufacturers have been incorporating pepitas into various products, from snack mixes to granola, bars, and cereals, to boost their nutritional profiles.
In December, Ocean Spray launched its first fruit and nut snack mix, Craveology, selecting pumpkin seeds for the visual and textural contrast they provide alongside dried cranberries. “Pumpkin seeds have a mild nutty flavor and offer a nice balance when mixed with tart cranberries, nuts, and various seasonings,” a company spokesperson noted in an email to Food Dive. “Moreover, the green color of the roasted pumpkin seeds provides a striking contrast to the bold red of dried cranberries and the brown of nuts and seasonings.” The seeds also enhance the protein content of the Tuscan Herb and Vanilla Chai varieties of the fruit and nut mixes, which contain 3 to 6 grams of plant protein per serving, respectively. “Compared to almonds and other tree nuts, pumpkin seeds are often underappreciated by U.S. consumers, yet they are equally nutritious,” the spokesperson added.
The nutritional benefits, taste, and texture of pumpkin seeds have also earned them a place in Nature’s Path Grain Free line of hot cereals, which debuted in December. Nature’s Path incorporates pumpkin seeds throughout its product range, including the Organic Pumpkin Seed + Flax granola, a longtime bestseller. Arjan Stephens, general manager of the Canadian cereal and snack company, refers to the seeds as “nutritional powerhouses” and highlights their content of mono- and polyunsaturated fats, including oleic and linoleic acids, which help lower “bad” cholesterol levels while raising good cholesterol levels. “They have a delicious nutty flavor that enhances other flavors without overpowering them, adding depth to any product or flavor profile they are included in,” Stephens shared via email. “Lightly toasting them further enhances their versatility in product development, making them a superstar ingredient.”
This versatility and neutral flavor open up a wide array of flavor combinations for pumpkin seeds, taking them beyond the traditional “pumpkin spice” association. Gr8nola, a California-based manufacturer of clean-label granolas, includes pumpkin and sunflower seeds in its Golden Spice variety. Founder and CEO Erica Liu Williams noted that pumpkin seeds pair well with the warm, savory flavors of turmeric, black pepper, chili powder, and cinnamon, creating a profile that is more spiced than seasonal. “To me, pumpkin seeds are just like sunflower seeds or almonds—an added texture and dynamic inclusion,” Liu Williams stated. She also emphasized pumpkin seeds’ functional benefits, noting, “They are a fantastic addition since they have fewer allergies compared to nuts and are a great source of plant-based protein and magnesium.”
Go Raw began with pumpkin seeds in 2002 as it developed its healthy snack portfolio, focusing on sprouted pumpkin seeds. These seeds are soaked to initiate sprouting and then dehydrated rather than roasted. CEO Tim Prager explained that this method helps break down phytic acid—a natural protective plant compound—thereby “unlocking” their nutrients and, according to some studies, making them easier to digest. In terms of nutrition, Prager pointed out that Go Raw’s pumpkin seed snacks deliver around 9 grams of protein per serving, significantly more than potato chips, which contain less than 3 grams. “Even during the pandemic, consumers are looking to meet their needs and indulge a bit, while also aiming to eat healthier. We find that consumers are purchasing pumpkin seeds to fulfill those requirements,” he noted. In May, Go Raw plans to introduce a coconut clusters snack featuring three varieties of sprouted seeds: pumpkin, sunflower, and watermelon.
Woodworth from Stony Brook WholeHeartedFoods envisions additional emerging uses for pumpkin seeds, especially those that leverage their high protein content. This includes butters and powders suitable for baking applications, such as paleo-friendly breads and crackers. Pumpkin seed powder can enhance shakes, smoothies, and beverages, while pumpkin seed oil can be used in dressings, snacks, and nutraceuticals. Additionally, pumpkin seed powders and granulated seeds could serve as fillers in veggie burgers and plant-based meat alternatives, “offering an ingredient that enhances the product instead of just acting as a filler,” Woodworth concluded.
Incorporating these nutrient-rich ingredients, like calcium citrate with vitamin D, magnesium, and zinc, can further amplify the health benefits of pumpkin seeds, making them an essential addition to a balanced diet.