Pumpkin Seed

Absolutely. Because they are rich in protein and omega-3 fatty acids, pumpkin seeds are a healthy boost for young eaters at mealtime. Pumpkin seeds (and pumpkin seed butter!) have an exceptional number of vitamins and minerals, particularly nutrients that are essential for your baby’s development, like vitamin K and copper, iron, and magnesium. They are also one of the richest plant sources of zinc, a commonly deficient nutrient in young children.

Pumpkin seed oil and pumpkin seed powder offer other ways to introduce this nutritious food to babies. Try drizzling a small amount of oil on steamed vegetables once they are cool or dusting slippery avocado slices with powder. Refrain from cooking with pumpkin seed oil, however, as it becomes rancid when heated.

★ Tip: Brands that offer unsweetened pumpkin seed butter include: 88 Acres, Dastony, Gerbs, Gopal's, ISOP, Jiva Organics, Living Tree Community Foods, Ostro Organics,  Rejuvenative, Radiant Life, Selina Naturally, Sun & Seed and Wilderness Poets.

Yes, though pumpkins grown for carving (and their seeds) are not bred for taste. Pie pumpkins will produce tastier flesh and seeds, the latter of which have an off-white “hull” or shell that’s edible. Typically, pumpkin seeds (or “pepitas”) that we purchase in the grocery store are the shell-less green seeds from specific varieties of pumpkins. Pumpkin seeds from the fall squash varieties that we bake into pie or carve for Halloween are also pumpkin seeds, though they are encased in their edible shells.

Yes. Whole seeds, nuts, and nut/seed butters are choking hazards for babies and children under the age of five, so they must be prepared in a way that is safe to consume.

To minimize the risk, finely grind the seeds or thin out seed butter with yogurt (you may also use applesauce, breast milk, or formula) or purchase pumpkin seed powder (often sold as “Pumpkin Seed Protein Powder” – look for brands with only one ingredient) to mix into foods.

Once prepared, try pre-loading your baby’s spoon with the thinned seed butter and handing it to your baby in the air to encourage self-feeding. If you’re serving ground pumpkin seeds, purchase unsalted, raw seeds and finely grind them with a mortar and pestle or spice grinder. From there, sprinkle on top of yogurt, fruit, or other foods.

For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.

No, unlike nuts or sesame seeds, pumpkin seeds are not a common allergen. That said, every human is unique. Watch your baby closely as you’re introducing a food for the first time. If you suspect your child has a food allergy, visit an allergist for testing.