Hulled kernels, ready to eat
The green pumpkin seeds sold for eating are hulled kernels: the white shell is already removed, so they are ready to eat straight from the pouch.
Pumpkin seeds are a source of magnesium, a mineral involved in normal muscle and nerve function. Per USDA, 28 g of dried kernels has about 168 mg. More in pumpkin seeds benefits.
Five ideas
1. Dahi and banana: nashta wohi, crunch naya. A spoonful of pumpkin (and sunflower) seeds on your usual dahi.
2. Raita: dahi, grated kheera and zeera, with pumpkin seeds on top for texture.
3. Kheera-tamatar salad: finish with lemon and a handful of seeds.
4. Lunch-break snack: a small handful with the lunch you bring from home.
5. Toasted: dry-toast in a pan for 2–3 minutes until they start to pop, cool, then sprinkle a pinch of chaat masala.
How much makes a serving?
USDA lists 1 cup of kernels at 129 g, so a level tablespoon is about 8 g. As a topping, 1–2 tablespoons is plenty. As a snack, a small handful of about 28 g (1 oz) is a full serving with roughly 158 kcal, so measure it rather than eating from the pouch.
Storing them
Keep the pouch sealed in a cool, dry cupboard away from the stove and sunlight. Seeds contain natural oils, so heat makes them go stale faster. Toast only what you will eat in a few days.
