A Comprehensive Guide to Pumpkin Seed Types and Sizes
Introduction
Pumpkin seeds are one of the most nutritious and popular types of seeds worldwide. These small seeds are rich in protein, healthy fats, vitamins, and beneficial minerals such as magnesium, zinc, and iron. Pumpkin seeds are not only consumed as a delicious snack, but are also used in the food, pharmaceutical, and even cosmetic industries.
In this article, we will examine the types of pumpkin seeds, their characteristics, and the standard sizing of this nutritious seed.
Types of Pumpkin Seeds
There are different types of pumpkin seeds, each of which differs in size, shape, color, and use. Below, we will examine the most common types of pumpkin seeds:
1. Iranian pumpkin seeds (walnut)
This type of seed, which is abundant in Iran, has a thick skin and is white or cream in color. Persian pumpkin seeds are commonly used in nuts and have a delicious taste.
✅ Features:
Thick and hard skin
Creamy white color
Medium to large size
Mild and slightly sweet taste
2. Fleshy pumpkin seeds (unpeeled or raw green)
This type of seed, also called “green pumpkin seeds”, is unpeeled and extracted directly from the seeds of some types of pumpkin. Green pumpkin seeds are used in the pharmaceutical and food supplement industries due to their high nutritional value and high zinc content.
✅ Features:
Unpeeled, green color
Rich in nutrients such as zinc and magnesium
Suitable for raw, roasted or ground consumption in foods
3. American pumpkin seeds (Halloween)
This type of seed is extracted from large Halloween pumpkins and is usually larger in size than other types. Its skin is thinner than that of Iranian seeds and is often used for nut consumption.
✅ Features:
A thinner and more fragile skin
A larger size than Iranian varieties
A light cream color
4. Chinese pumpkin seeds
China is one of the largest producers of pumpkin seeds in the world. Chinese pumpkin seeds are usually produced in different sizes and are offered on the global market.
✅ Features:
A variety of sizes from small to large
A thin skin that is easy to break
Mostly offered roasted and flavored
Pumpkin seed sizing
Pumpkin seed sizing is done based on the length and width of the seed. In the global market, pumpkin seeds are categorized into the following standard sizes:
1. Extra large size (XL or Super Large)
Length: about 12-14 mm
Width: about 6-8 mm
Use: Mostly used in luxury and export nuts.
2. Large size (L or Large)
Length: 10-12 mm
Width: 5-7 mm
Use: The most common size on the market, suitable for nut and raw consumption.
3. Medium size (M or Medium)
Length: 8-10 mm
Width: 4-6 mm
Use: General consumption, suitable for roasting and preparing food products.
4. Small size (S or Small)
Length: 6-8 mm
Width: 3-5 mm
Use: Mostly used in the food and pharmaceutical industries.
5. Extra Small (XS)
Length: Less than 6 mm
Width: Less than 3 mm
Uses: Often used as a raw material in the production of pumpkin seed oil or dietary supplements.
Benefits of Eating Pumpkin Seeds
Pumpkin seeds are not only a delicious treat, but also have numerous health benefits:
✅ Strengthen the immune system: Rich in zinc and antioxidants
✅ Heart health: Helps reduce cholesterol and blood pressure
✅ Improve sleep: Contains tryptophan, which helps produce melatonin (the sleep hormone)
✅ Increase prostate health: Suitable for men due to its positive effect on prostate health
✅ Reduce stress and improve mood: Due to its magnesium
How to consume pumpkin seeds
Pumpkin seeds can be consumed in various ways:
Raw: As a healthy snack
Roasted: For better flavor, with salt or spices
In foods: Add to salads, soups, granola and smoothies
Preparing pumpkin seed butter: Similar to peanut butter
Oil extraction: Use in cooking or as a supplement Food
Summary
Pumpkin seeds are available in different types, including Iranian, meat, American, and Chinese, and depending on the type, they have different properties and uses. The size of these seeds varies from very small to very large, and each size has a specific use. In addition to their great taste, pumpkin seeds are recommended for their unique health benefits.
Which type of pumpkin seeds do you consume the most? Share your experience with us in the comments section!