The short answer
Yes, you can eat raw pumpkin seeds. Raw pumpkin seeds, sometimes called pepitas, are edible and safe to consume. They can make for a tasty and healthy snack or recipe ingredient. However, raw pumpkin seeds may be harder to digest than roasted seeds for some people. Roasting brings out more flavor and makes them crunchier as well.
Nutrition facts of raw pumpkin seeds
Raw pumpkin seeds are highly nutritious. Here are some of the benefits of eating them:
- High in antioxidants like carotenoids
- Good source of magnesium and zinc
- Contain omega-3 and omega-6 fatty acids
- High in protein and fiber
- Low in carbohydrates and sugar
This table compares the nutritional values per 1 ounce (28 grams) serving of raw and roasted pumpkin seeds:
| Nutrient | Raw | Roasted |
|---|---|---|
| Calories | 125 | 148 |
| Fat | 10 g | 12 g |
| Carbs | 3 g | 4 g |
| Fiber | 1 g | 1 g |
| Protein | 5 g | 6 g |
| Magnesium | 37% DV | 43% DV |
| Zinc | 14% DV | 16% DV |
As you can see, raw pumpkin seeds are low in carbs but high in healthy fats, protein, and important minerals. Roasting them boosts their calorie, fat, carb, and protein content slightly. The nutrient profile is similar though.
Antioxidants
Raw pumpkin seeds get their nutrition from valuable compounds like carotenoids, tocopherols, and phytosterols. Carotenoids like beta-carotene, lutein, and zeaxanthin act as antioxidants. They help fight cell damage by neutralizing free radicals. The dark green color of raw pumpkin seeds comes from chlorophyll and carotenoids.
Magnesium and zinc
Pumpkin seeds are one of the best sources of magnesium available. Consuming adequate magnesium may lower blood pressure, reduce anxiety, and stabilize blood sugar levels. Zinc supports immune function and cellular metabolism. Just 1 ounce of raw pumpkin seeds contains 14% of the recommended daily intake for zinc and 37% for magnesium.
Omega fatty acids
The fats in pumpkin seeds enhance their flavor and provide essential fatty acids. Raw pumpkin seeds contain both omega-3 and omega-6 fatty acids, though omega-6 is higher. Getting this combination of fatty acids is linked to benefits like lower inflammation and heart disease risk.
Fiber and protein
Pumpkin seeds offer 5 grams of protein per ounce. Plus their fiber and protein make you feel fuller for longer after eating them. Fiber also promotes healthy digestion.
Health benefits
Here are some of the top evidence-based health benefits associated with eating raw pumpkin seeds:
Prostate health
The zinc, fatty acids, and phytosterols in raw pumpkin seeds may help maintain prostate health. Their nutrients may help inhibit prostate growth and prevent conditions like enlarged prostate or prostate cancer.
Anti-inflammatory effects
Compounds in raw pumpkin seeds like carotenoids, vitamin E, and omega-3 fats have anti-inflammatory properties. Consuming them long-term may help lower inflammation markers.
Better sleep
The tryptophan in raw pumpkin seeds can increase serotonin levels to promote restful sleep and improve sleep quality. Serotonin converts to melatonin, the sleep hormone.
Hair and skin health
Nutrients like zinc, omega fatty acids, and antioxidants support hair growth and healthy, glowing skin. The lutein in raw pumpkin seeds even protects skin from UV light damage.
Heart health
The fiber, magnesium, omega-3s, sterols, and antioxidants in raw pumpkin seeds benefit cardiovascular health. They help lower bad cholesterol, blood pressure, and risk of blood clots.
Relieving constipation
Raw pumpkin seeds act as a natural laxative. Their fiber adds bulk to stool and their fat and hydrating properties lubricate the intestines to relieve constipation.
Aid in weight loss
The protein, fiber, and healthy fats in raw pumpkin seeds promote satiety. This helps reduce overall calorie intake and assists in healthy weight management.
Buying and storing raw pumpkin seeds
When purchasing raw pumpkin seeds, here are some tips:
– Buy whole, fresh raw pumpkin seeds whenever possible. Avoid pre-shelled seeds which lose nutrients over time.
– Inspect that the seeds look plump and uniformly green. Avoid any discolored or shriveled ones.
– Smell the seeds to check freshness. Properly stored seeds have a mild nutty aroma.
– For storage, keep raw pumpkin seeds in an airtight container in the fridge for 2-4 months or the freezer for 8-12 months.
Where to buy
You can readily find raw pumpkin seeds in most grocery stores, health food stores, and online shops. Purchase them year-round in the bulk section or pre-packaged. Larger pumpkin seed varieties are best for eating raw. Some good options are:
- Lady Godiva seeds
- Styrian seeds
- Naked Seed
- Pepitas
You can also easily make raw pumpkin seeds at home if you carve pumpkins for Halloween, Thanksgiving, or just for cooking. Simply wash and dry the seeds, then eat them raw or lightly roast them.
How to eat raw pumpkin seeds
There are endless ways to enjoy the delicious, nutty flavor of raw pumpkin seeds. Here are some serving ideas:
Snacking
Raw pumpkin seeds make for a perfect on-the-go protein-packed snack. You can portion out seeds into small bags or containers to grab anytime.
Salads and bowls
Sprinkle raw pumpkin seeds over any salad or bowl for extra nutrition and crunch. They pair well with leafy greens, grains, roasted veggies, and dressings like tahini or vinaigrette.
Yogurt, oatmeal and cereal
Mix raw pumpkin seeds into yogurt, overnight oats, chia pudding, or hot cereal for a nutritious breakfast. They add great texture to porridge.
Baking and desserts
Use raw pumpkin seeds as a topping for fruit crisps, granola bars, cookies, cakes, and ice cream. Work them into the batter and dough for extra nutrition too.
Trail mixes and granola
Combine raw pumpkin seeds with dried fruit, nuts, seeds, and even a touch of dark chocolate to create homemade trail mixes. Toss them into your favorite granola recipe.
Smoothies and drinks
Blend raw pumpkin seeds into smoothies, shakes, and fresh juices. Their mild flavor pairs well with banana, berry, citrus, and green veggie smoothies.
Are raw pumpkin seeds safe to eat?
Raw pumpkin seeds are completely safe to eat for most people. However, be aware of the following considerations:
Choking hazard
Whole raw pumpkin seeds have a small, oval shape that can potentially cause choking in young children if not chewed properly. Make sure kids over 4 years old chew the seeds well before swallowing.
Allergies
Pumpkin seeds are closely related to tree nuts. Those with a tree nut allergy may also react to consuming pumpkin seeds. Allergies develop after previous exposure though, so first-time reactions are rare.
Contaminants
Eating raw seeds or kernels of any kind poses a small risk for contamination with harmful bacteria like salmonella or E. coli. Make sure all pumpkin seeds are washed before eating. Also avoid them if you have a compromised immune system.
Digestive issues
For some people, eating too many raw pumpkin seeds may lead to minor digestive upset like bloating, gas, or diarrhea. Roasting the seeds can make them easier to break down. Start with small portions and drink plenty of fluid.
Overall though, raw pumpkin seeds are safe to eat and provide amazing health benefits. They make for a nutrient-dense, versatile addition to a balanced diet.
Conclusion
Raw pumpkin seeds are highly nutritious powerhouse snacks that are totally safe for most people to enjoy. They contain healthy fats, protein, carbs, fiber, and an array of essential vitamins and minerals. Consuming raw pumpkin seeds regularly may promote benefits like prostate health, better sleep, improved heart health, and relief from constipation.
Remember to look for fresh, whole raw pumpkin seeds. Store them properly in a sealed container. Eat just a handful at a time to benefit from their unique nutrition and flavor. Raw pumpkin seeds make delicious and healthy additions to salads, yogurt, oatmeal, smoothies, trail mixes, baked goods, and many other recipes.