Pepitas are just another name for pumpkin seeds and namely those that come from certain kinds of pumpkins, yet they may sound like a mysterious gourmet term to some. These seeds are a nutritional powerhouse with endless culinary applications and it making them much more than just a crunchy nibble.
Pepitas are commonly used in Mexican cuisine and you may have even heard them called for as salad and soup garnishes. However what distinguishes them from pumpkin seeds and is it possible to use one in place of the other? Everything you need to know about pepitas is provided here, along with some of our best pepita recipes.
What are “Pepitas”
Pumpkin seeds, sometimes known as pepita, are a powerful superfood with a tiny but outstanding nutritional profile. Brimming with vital vitamins and minerals including magnesium, zinc, iron and copper, these seeds promote digestive health, strengthen immunity and improve muscle performance. PEPITAS: Packed with of plant-based protein, heart healthy lipids and antioxidants and they also help rebuild damaged muscles and reduce inflammation.
The tasty seeds inside pumpkins are called pepitas. With a slightly nutty flavor and crunchy texture they are small flat and frequently green in color. Peptas are a fantastic supplement to a balanced diet because they are full of nutrients and high in iron, copper, zinc and magnesium. Additionally, they are a good source of protein, antioxidants and healthy fats that support digestive system and cardiovascular health. For an extra crunch and nutritional boost, pepitas can be added to salads, eaten as a snack on their own or used in a variety of recipes.
Pepitas vs Pumpkin Seeds
Whereas both pepitas and pumpkin seeds are edible, they differ primarily in that Pepita are derived only from hulless pumpkin cultivars, meaning they lack a shell, whereas pumpkin seeds contain a husk. Although they are both nutty in taste, Pepita have a slight sweetness to them and are edible raw, but pumpkin seeds need to be roasted before eating. Even their texture and appearance differ. Pumpkin seeds are white or cream in color, have a thick hull, and are chewier and crunchier than first mentioned, which are green with delicate, thin skin and crunch.
PumpkinSeeds:- These come from inside the pumpkin. There is a mixture of stringy pulp and seeds within a pumpkin when you scoop out the insides. Pumpkin seeds consist of the entire seed & which includes the white, slightly hard shell.
Pepitas :- This word refers especially to the seeds that remain after the outer white shell of a pumpkin seed is removed. The remaining green, edible portion of the seed is this. Unlike their cousins with shells, they are smoother and flatter in texture.
10 Health Benefits of Pepitas and Pumpkin Seeds
Both are loaded with health advantages yet their shapes make a little difference. The health benefits of both has been breakdown below
Pepitas (Shelled Pumpkin Seeds) Health benefits
Rich in Nutrients : Pepita are a great source of copper, iron, zinc, magnesium and other vital elements. By promoting bone health immunological response, and energy production, these minerals promote general health.
Rich in Heart–HealthyFats : They are an excellent source of heart healthy fats, including as omega-3 and omega-6 which also have anti-inflammatory properties.
Antioxidants : Vitamin E and carotenoids which are found in pepitas, help fight oxidative stress and shield cells from harm.
Protein Power : Pepita boost muscle growth and repair with their high protein content & making them a beneficial supplement to plant based diets.
Digestive Health : They also support regular bowel motions and a healthy gut microbiota because to their high fiber content.
Pumpkin Seeds (With Shell) Health Benefits
Nutrient Density : Whole pumpkin seeds include important nutrients such as iron, zinc and magnesium, yet the shell may make it harder for the seeds to absorb them.
FiberContent : The extra fiber added by the shell may help with digestion and increase feelings of fullness, which may improve weight management.
Protein Source : Shelled pumpkin seeds are a rich source of protein, same as pepitas, albeit its content may be a little less accessible because of the shell.
HeartHealth : Like pepitas, they are packed with heart healthy antioxidants and good fats.
Blood SugarControl : Pumpkin seed is in high fiber and good fat content can aid in blood sugar stabilization, which is advantageous for diabetics.
Difference Between Pepitas and Pumpkin Seeds
Pepitas Pumpkin seeds and pepita both have many health benefits, however when the shell has been removed, pepitas are easier to digest and absorb nutrients from. Though still nutrient dense, shelled pumpkin seeds offer more fiber and could be a little harder to digest. Including either in your diet.
These are pumpkin seeds, but not all pumpkin seeds are pepitas. Pepitas are seeds coming from a type of hull-less pumpkin or squash, whereas traditional pumpkin seeds have a hard outer shell.
How can I use Pepitas in cooking?
Snacking: They can be consumed raw or roasted as a healthy snack. Salads and Soups: They can be used in salads or soups. Baking: They can be used in bread, muffin, or granola bar mixes. Toppings: Sprinkle over yogurt, oatmeal, or smoothie bowls. Cooking: Blend into sauce or make a crust out of it for meats.
Can pepitas be eaten raw?
Yes, they can be consumed raw however, roasting them really does add to the taste and texture of the seeds.
How should Pepitas be stored?
Store in an airtight container in a cool, dry place. For longer shelf life, you may refrigerate or freeze to prevent them from going rancid.
What are the side effects after taking Pepita?
Generally, these seeds are safe to eat for most people. But if taken in excess, it could result in certain stomach problems because of its rich fibre content. Also besides that, if a person suffers from a nut or seed allergy, he should avoid them.
Pepitas, does it help with weight loss?
Weight loss is good with these; this is because they contain a lot of fiber and protein that may help keep your stomach full for more hours, although this will again depend on how many seeds are taken because the seeds are very rich in calories.
How much Pepita should I consume in a day?
The serving size is usually 1 to 2 tablespoons per day. Consume it with a proper diet and adjust according to your nutrient and health goals.
Do they suit people with certain types of diet restrictions?
By nature, gluten-free and should be part of most of the diets commercially available, like vegan and vegetarian diets. Always check added processing or seasoning to make sure that a certain dietary restriction is not affected by such actions.
Ankush Kumar is a professional content writer and the founder of Healthnick.com. He is a health and wellness enthusiast with a deep interest in nutrition, fitness and holistic living. Harish is committed to delivering research-based insights on various health topics. He enjoys exploring new trends in health, experimenting with nutritious recipes, and staying active.
