Pumpkin Seeds (Pepitas)
pepita · Cucurbita pepo · pumpkin seeds
Pumpkin Seeds (Pepitas): what every chef needs to know
Pumpkin seeds are the edible seeds of the pumpkin, sometimes called "pepitas" in Mexican cuisine. The hulled, green kernel is most widely used in commercial kitchens. Pumpkin seeds are exceptionally rich in zinc (approximately 7–8mg per 100g), contributing significantly to the recommended daily intake. They also contain magnesium, iron, manganese and phytosterols. A notable regional speciality is Steirisches Kürbiskernöl, a dark green oil with an intensely nutty, smoky aroma, protected by EU PDO status. This oil is not suitable for heating but excellent as a cold drizzle over salads, cheese soups and desserts. Roasted pumpkin seeds provide a crunchy garnish on soups, salads and bread. They also suit Mexican mole sauces and granola. Pumpkin seeds contain no EU-14 allergens.
Pumpkin Seeds (Pepitas): nutritional values per 100g
Based on unprocessed product. Source: NEVO 2023 / USDA FoodData Central — the Dutch food composition database, managed by RIVM and Wageningen University.
Nutritional values are indicative for unprocessed raw materials. Preparation method, variety and origin may affect values. Source: NEVO 2023 / USDA FoodData Central.
Pumpkin Seeds (Pepitas): classic dishes
Proven preparations from the professional kitchen — from haute cuisine to global restaurant classics. Use as inspiration for menu development and recipe costing.
Pumpkin Seeds (Pepitas): preparation techniques
Exact temperatures and times for HACCP compliance. Core temperature is leading for poultry and pork.
Pumpkin Seeds (Pepitas): HACCP storage and food safety
Based on Codex Alimentarius (WHO/FAO) and EU Regulation 852/2004. Consult your national authority (NVWA/FDA/FSANZ) for applicable local standards.
Pumpkin Seeds (Pepitas): global seasonal overview
Availability per climate zone — Northern Europe, Mediterranean and warm climate. Relevant for purchasing planning and international menus.
Fresh pumpkins are harvested in Northern Europe from August to November. Dried seeds are available year-round.
Pumpkin Seeds (Pepitas): EU-14 allergen information
Full overview compliant with EU Regulation 1169/2011 (Annex II). Raw material information — always verify with your supplier for processed products and possible traces.
Raw material information (unprocessed product). Processed products may contain traces. EU Regulation 1169/2011 Annex II.
Frequently asked questions about Pumpkin Seeds (Pepitas)
What is Kürbiskernöl and why must it never be heated?
Steirisches Kürbiskernöl is a PDO-protected dark green oil from roasted pumpkin seeds from Styria (Austria). It has an intensely nutty, smoky aroma. The smoke point is low (approximately 120°C/250°F) and heating destroys the flavour and nutrients. Use exclusively as a cold finishing drizzle, never for cooking.
How much zinc do pumpkin seeds contain and why is this relevant for a menu?
Pumpkin seeds contain approximately 7–8mg zinc per 100g. The recommended daily amount of zinc is 8–11mg for adults. A small portion of 30g therefore covers approximately 20–27% of the recommended daily intake. This makes pumpkin seeds interesting for claims on dishes for athletes and plant-based menus.
Can guests with a nut allergy safely eat pumpkin seeds?
Pumpkin seeds are not on the EU-14 list of compulsorily declared allergens. They are not botanically nuts. However, request an allergen declaration from your supplier as cross-contamination with nuts in the production facility is possible.
At what temperature should you store Pumpkin Seeds (Pepitas)?
Store Pumpkin Seeds (Pepitas) at cool and dry, <20°C, compliant with EU Regulation 852/2004 and Codex Alimentarius guidelines.
How do you prepare Pumpkin Seeds (Pepitas) professionally?
The primary professional technique for Pumpkin Seeds (Pepitas) is Roasting. Always verify core temperature with a calibrated probe thermometer.
Does Pumpkin Seeds (Pepitas) contain allergens?
Pumpkin Seeds (Pepitas) is free from all 14 EU declarable allergens under EU Regulation 1169/2011 Annex II. Always verify with your supplier for processed variants.
Legal disclaimer: For informational purposes only
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Informational character
The information on this page has been compiled exclusively as reference material for professional kitchen staff. KitchenNmbrs does not provide legal, medical or commercial advice. Data on preparation techniques, storage temperatures, HACCP guidelines and allergens is based on publicly available professional sources and applies to the raw ingredient in its unmodified state.
Your responsibility as operator (FBO)
Under EU Regulation 1169/2011 (Food Information Regulation) and EU Regulation 852/2004 (HACCP Hygiene Regulation), the Food Business Operator (FBO) is solely and exclusively responsible for:
- Providing accurate, up-to-date and complete allergen information to the end consumer;
- Determining allergens in the finished product based on current supplier documentation;
- Maintaining and documenting a demonstrable HACCP management system;
- Controlling cross-contamination risks within their own production environment;
- Compliance with local food safety authority requirements.
Allergen information: Limitations
The allergen information on this page relates to the ingredient as such. The actual allergen composition of your purchase may differ due to:
- Varying suppliers, production facilities or growing regions;
- Cross-contact during production, transport or storage ("may contain");
- Changed product formulations not yet reflected in public sources;
- Processing or preparation in your own kitchen that introduces new allergens.
Always verify allergens against the current specification sheets (spec sheets) from your supplier. Orally or informally provided allergen information is not legally valid under EU Reg. 1169/2011.
Milk allergen and lactose intolerance
The EU-14 allergen "Milk (including lactose)" covers two distinct conditions, both of which require declaration: (1) cow's milk allergy, an immunological reaction to milk proteins (casein, whey), and (2) lactose intolerance, an enzymatic deficiency (lactase) preventing digestion of milk sugar. Both groups must be informed separately on the menu. Lactose-free is not the same as milk-protein-free: a guest with cow's milk allergy may still react to lactose-free products.
Limitation of liability
KitchenNmbrs B.V. excludes all liability for direct or indirect damages arising from:
- Use of the information on this page as the basis for commercial or operational decisions;
- Allergic reactions, food poisoning or other health incidents involving guests or staff;
- Inaccuracies resulting from changed product compositions by third parties (suppliers);
- Non-compliance with food safety laws and regulations.
All information is subject to the KitchenNmbrs Terms and Conditions.
Official sources and authorities
Legal basis: EU Reg. 1169/2011 Annex II (EU-14 allergens) · EU Reg. 852/2004 (HACCP) · Local food information legislation as applicable
