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NATIONAL PUMPKIN SEED DAY – First Wednesday in October



As the temperatures cool and the leaves turn, the season becomes perfect on the first Wednesday in October to enjoy National Pumpkin Seed Day!


Many of us have fond memories of roasting these delicious nuggets after carving the Jack o’ lantern, but most of us never realized just how good (and good for us) they were. But surprisingly, pumpkin seeds have been valued for their dietary and medicinal properties for thousands of years. In fact, pumpkin seeds have been traced back as far as 7000 BC, according to archeologists excavating a tomb in central Mexico.

Among other civilizations, the Aztecs and Mayans were believed to revere pumpkin seeds as an important and powerful source of food and nutrition. As it turns out they were on to something – In a comparison to other nuts and seeds, Pumpkin Seeds are one of the most nutritious plant-based foods. A quarter cup serving alone includes an immune-boosting 17% of an adult’s daily allowance of zinc and a powerful red blood cell-supporting 15% of the iron needed.

This little seed also has a whopping 8.5 grams of complete plant-based protein in just 1 ounce. Ounce for ounce, that’s 2.5 times more protein than a hard-boiled egg. These flavorful bites have much more to offer including a plentiful helping of minerals with over 40% of the RDI of magnesium, phosphorus, and manganese, essential nutrients that aid in overall body function.

Pumpkin seeds without shells, also known as pepitas, provide an even better standalone snack especially those that are dry roasted and with flavor. They also make great additions to salads, oatmeal, and even ice cream. Mix them into baked goods for added crunch or to granola and bars for extra protein. Don’t hesitate to elevate a savory dish to a new level by creating a pesto with pumpkin seeds.


Move pumpkins seeds from your memories file and over to your daily file.  They really shouldn’t be a sometimes food anymore!  Try them in this Maple Buckwheat Flapjack Recipe in this Asian Slaw Recipe from SuperSeedz. Use #NationalPumpkinSeedDay to share on social media.


SuperSeedz Gourmet Pumpkin Seeds founded National Pumpkin Seed Day to share all the wonderful benefits of pumpkin seeds and the ways they can be enjoyed.  A woman-owned company, Kathie Pelliccio founded SuperSeedz in her kitchen with a cast iron pan making healthy pumpkin seeds to add to salads, yogurt, and oatmeal. The Registrar at National Day Calendar approved the day in July of 2016.

There are over 1,500 national days. Don’t miss a single one. Celebrate Every Day with National Day Calendar!

October 4, 2017
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October 4, 2023



One of the most nutritious plant-based foods, today is National Pumpkin Seed Day