Pepitas: what they are, benefits and uses in cooking

What is it?

Pepitas are the edible seeds of the various species of Mexican squash (Cucurbita pepo, Cucurbita argyrosperma and Cucurbita moschata), domesticated in Mesoamerica more than 8,000 years ago. They are distinguished by their elongated, flat shape and dark green colour when hulled, and by their toasted-nut flavour with sweet, buttery notes. In Mexican cooking they are a base ingredient of green and red pipianes, of Yucatecan sikil pak, of Puebla pepita sweets, of cocada and of countless salsas, breads and drinks such as pepita horchata. Their consumption is spread across the whole country, with regions specialising in Yucatán, Puebla, Oaxaca and Tlaxcala. They are one of the oldest and most representative seeds of the Mexican culinary repertoire, passed down from generation to generation since the Mesoamerican Formative period.

Origin and history

The cultivation of squash is one of the pillars of the Mesoamerican milpa, alongside maize and beans, forming the agricultural triad known as the three sisters. Archaeobotanical remains in the Guilá Naquitz cave, Oaxaca, date the consumption of pepitas to about 8,000 BC, according to the archaeologist Kent Flannery. Friar Bernardino de Sahagún, in the Florentine Codex, describes multiple culinary and medicinal uses of squash and its seeds. The Mexican government, through SADER, notes that Mexico holds the world's greatest genetic diversity of squash, with five domesticated species. Larousse Cocina documents the origin of pepita pipián in pre-Hispanic cooking as a thick salsa made with ground seeds, chilli and water, with no dairy or animal fats. Yucatecan cooking preserves sikil pak, a spread of pepita and roasted tomato described in the Cordemex Maya Dictionary. Modern industrialisation has made it possible to produce virgin pepita oil, nutritionally comparable to olive oil.

Characteristic ingredients

Pepitas are obtained by drying and toasting the seeds extracted from ripe squash. In Mexico there are hulled varieties (pipiana) and unhulled ones (calabaza de Castilla and de huevo). The traditional process requires washing and drying the seeds, toasting them on a comal with salt until golden and storing them in airtight containers. For green pipián, toasted pepitas are ground with green tomato, serrano chilli, coriander, hoja santa or radish leaves, onion and garlic, thickening the stew without the need for flours. For the Yucatecan pepita sweet they are ground with piloncillo and moulded into traditional figures. Nutritionally, according to the USDA and SADER, 100 g of pepita provide 30 g of protein, 49 g of unsaturated fats, 18 g of fibre, magnesium, zinc, iron and tryptophan, positioning them as a superfood. They are sold toasted with salt and lime as a snack, in bakeries as an ingredient of roscas, and as a base for green mole, ayocote and polvorones in regions of central and southern Mexico.

Cultural significance

Pepitas are a symbol of dietary continuity between pre-Hispanic Mesoamerica and contemporary Mexican cooking, included in the dossier of Traditional Mexican Cuisine inscribed by UNESCO in 2010 as Intangible Cultural Heritage. Their cultivation in the milpa system is a model of sustainable agriculture promoted by SADER and by organisations such as ANEC and MASAGRO-CIMMYT. The national squash fair, held in Tochimilco (Puebla), brings together producers and traditional cooks who keep recipes such as papadzul and green pipián alive. Economically they represent significant income for Maya, Zapotec and Nahua indigenous communities, where their local sale outdoes imported oils. INIFAP researchers study landrace variants for germplasm conservation. Chefs such as Margarita Carrillo and Patricia Quintana have brought pepita pipián onto international fine-dining menus, while the toasted pepita is one of the Mexican artisanal products with the greatest global demand, exported as a healthy, vegan snack.

Frequently asked questions

What do toasted pepitas taste like?

Toasted pepitas have a deep nutty flavour with buttery, sweet and slightly bitter notes, similar to that of toasted hazelnut or almond. The salt and chilli powder, common in their street preparation, enhance their umami. When ground into pipián they take on a creamy, herbal, vegetal profile owing to the combination with chillies and fresh leaves.

What is the difference between pepita and hulled pepita?

The pepita is the whole seed with its hull, typical of the pipiana type; it is toasted and eaten with the shell on. The hulled or green pepita is the inner seed without its hull, characteristic of varieties such as calabaza de Castilla, and is used ground in pipianes, sikil pak, salsas and sweets. Both are nutritious, but the hulled one is processed more quickly in culinary preparations.

What are pepitas good for nutritionally?

Pepitas are rich in plant protein (30 g/100 g), unsaturated fats, magnesium, zinc, iron and tryptophan. They provide dietary fibre, cucurbitin with an antiparasitic effect, and antioxidants such as vitamin E. They are a useful food for athletes, vegan diets and for improving cardiovascular and prostate health, according to studies by the INNSZ and the Universidad Autónoma Chapingo.

Where do pepitas come from?

They are native to Mesoamerica, where squash was domesticated more than 8,000 years ago at sites such as Guilá Naquitz, Oaxaca. Mexico holds the world's greatest genetic diversity of squash, with notable production in Yucatán, Puebla, Tlaxcala, Oaxaca, Morelos and the Bajío. They form part of the milpa, a traditional farming system declared agri-food heritage by SADER.