Pantry Staples
Pumpkin Seeds (Pepitas) Conversion
Pumpkin Seeds (Pepitas) weighs 129g per US cup.
| Amount | Grams | Ounces |
|---|---|---|
| 1 cup | 129.0 g | 4.55 oz |
| 1/2 cup | 64.5 g | 2.28 oz |
| 1/4 cup | 32.3 g | 1.14 oz |
| 1 tbsp | 8.1 g | 0.28 oz |
| 1 tsp | 2.7 g | 0.09 oz |
| 100 g | 100.0 g | 3.53 oz |
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Shelled pumpkin seeds (pepitas) weigh 129 grams per cup — the term "pepita" specifically refers to the hull-less, dark green seed harvested from a particular type of pumpkin (some varieties produce seeds without the tough white outer shell in the first place, rather than requiring hulling after harvest).
This distinguishes pepitas from the white, hulled pumpkin seeds people commonly roast at home after carving a jack-o'-lantern, which come from a standard pumpkin and typically still have their hard outer shell attached — a genuinely different product from the hull-less pepitas sold pre-packaged for snacking or cooking.
Pepitas are a foundational ingredient in Mexican cuisine, most notably in pipián and some mole sauces, where toasted and ground pumpkin seeds add both thickening body and a distinctive, slightly nutty richness — a traditional use dating back to pre-Columbian Mesoamerican cooking, long before the seed became a common salad topping or trail-mix ingredient in the US.
A light coating of oil before toasting helps them brown more evenly and reduces the chance of scorching in a hot, dry pan.
Pepitas' relatively flat shape lets them pack tightly into a jar with little air trapped between them, and moving that jar to the fridge protects their oil content well beyond what a pantry shelf allows for a household using them just occasionally.
A handful tossed into a homemade granola or energy bar adds protein and crunch without the allergen concern a tree nut carries, making pepitas a popular choice for a nut-free snack recipe.
Pepitas are a genuinely good source of magnesium and zinc relative to their size, nutritional properties that have made them a popular addition to a trail mix or a topping for a grain bowl well beyond their traditional role in Mexican cooking.
Toasting them with a little oil and salt just until they begin to pop and turn golden is enough to bring out real depth of flavor — over-toasting past that point turns them bitter quickly given how thin and small each seed is.
Frequently asked questions
What's the difference between pepitas and regular pumpkin seeds?
Pepitas are hull-less, harvested from pumpkin varieties that naturally produce seeds without a tough outer shell, while standard pumpkin seeds (like the ones from a carved jack-o'-lantern) typically still have their hard white shell attached and need to be hulled or eaten shell-on.
Can I use pepitas from a store-bought bag interchangeably with seeds saved from carving a pumpkin?
Not directly without processing — homegrown carving-pumpkin seeds usually still have their shell and need cleaning, drying, and roasting (and often hulling) before they resemble the ready-to-eat pepitas sold pre-packaged.
What is pipián?
A traditional Mexican sauce made from toasted, ground pumpkin seeds along with chiles and other seasonings — one of the most significant traditional uses of pepitas, with roots in pre-Columbian Mesoamerican cooking, distinct from tomato-based salsas.
Are pepitas nutritionally different from pumpkin seeds with the shell on?
The kernel itself is nutritionally similar either way; the shell adds fiber and bulk but little else, so pepitas are essentially the same nutritious kernel, just without the extra step (and roughage) of eating the hull.
Does toasting pepitas change their weight-per-cup figure?
Slightly — toasting removes a small amount of moisture, marginally reducing weight per cup versus raw, though the difference is small enough that 129g/cup works as a reliable reference either way.