Jan 30, 2021
Pumpkin seeds offer high protein and omega-3 content for plant-based diets, have an allergy-friendly reputation, and a mild taste that works well with sweet and savory flavors to add a dynamic element to everything from smoothies to snacks. These qualities have also made the seeds in demand: Technavio projects the pumpkin seeds market to grow by $631.1 million from 2020 to 2024, with a compound annual growth rate of nearly 13% during this time period.
Recently, growers have cultivated pumpkin varietals that produce hulless seeds, or pepitas, that are easier to chew and digest.
Regardless of where they’re grown, pumpkin seeds are small but mighty in terms of nutritional value. According to the USDA’s Food Data Central database, each one-third cup, 33-gram serving of pumpkin seeds contains 10 grams of protein, more than 20 mg of calcium, and 2.7 mg of iron. They are also a good source of omega-3s, which can provide vegans and vegetarians a way to add the essential fatty acid to their diet.
Pumpkin seeds’ fiber and magnesium content as especially notable. They are one of the best natural sources of magnesium, providing 37% of the recommended daily intake for the mineral, and supply 2 grams of fiber per serving, according to the USDA. Those are both nutrients that people need, especially if they have got Type 2 diabetes or prediabetes.
Medical studies have also found the high antioxidant content of pumpkin seeds may be effective against certain cancers, including breast and prostate cancers.
In addition, pumpkin seeds contain a small amount of tryptophan — the amino acid also found in turkey that has the potential to help with sleeplessness and anxiety, issues that many consumers are struggling with during the pandemic. In fact, pumpkin seed flour is the natural source of tryptophan in ZenBev, a drink mix that its manufacturer claims aids in sleep.
In its Snacking Solutions report, Cargill called out pumpkin seeds as ingredients that can add a functional edge to the next generation of snacks. And manufacturers have been tossing pepitas in everything from snack mixes to granola to bars to cereals as a way to boost the nutritional profile of products.
In December, Ocean Spray introduced its first fruit and nut snack mix, Craveology. The farmer-owned cooperative picked pumpkin seeds for the visual and textural contrast they provide to its dried cranberries. Pumpkin seeds have a mild nutty flavor and provide a nice flavor balance when mixed with tart cranberries, nuts and different seasonings. Also, the green color of the roasted pumpkin seeds provide a great color contrast to the bold-red color of dried cranberries, and the brown nuts and seasonings.”
Pumpkin seeds’ are “nutritional powerhouses,” and their mono- and polyunsaturated fat content, including oleic and linoleic acids, which help lower “bad” cholesterol levels, while raising levels of good cholesterol.
They have a delicious nutty taste that doesn’t overwhelm other flavors, but rather brings an additional depth to any product or flavor profile that they’re added to.
That versatility and neutral taste open up a range of flavor combinations for pumpkin seeds, taking them well beyond the traditional “pumpkin spice” realm.
Pumpkin seed powder can add a protein boost to shakes, smoothies and beverages. The pumpkin seed oil has application in dressings, snacks and nutraceuticals.
And pumpkin seed powders and granulated seeds could also have used in place of a filler in veggie burgers and plant-based meat alternatives — “anything that gets a binding agent.