Can You Eat *Too* Many Pumpkin Seeds? Here's What a Dietician Says (2024)

It's officially time for pumpkin carving season! You've picked out your pumpkin and gathered all the tools for carving, so now it's time to get your hands messy. But don't worry, scooping out the guts and getting creative with your pumpkin carving design is all part of the seasonal fun. Another perk to carving pumpkins? The pumpkin seeds inside.

"I love roasted pumpkin seeds," Ree Drummond says, "It's a comfort food from my childhood."

But that begs the question: Can you eat the pumpkin seed shells? You've already taken the time to clean those slimy strings off of them, so do you need to also remove the shells before eating them? What happens if you eat them whole and are they actually good for you? While you may have seen shelled pumpkin seeds sold at the supermarket, taking the time to remove the shell yourself might sound a little daunting. So, Samantha Cassetty, a registered dietician and co-author of Sugar Shock, weighed in on whether or not you can eat whole pumpkin seeds.

Are Pumpkin Seeds Safe to Eat?

Yes! Pumpkin seeds are edible and they even have some added health benefits. "Eating the shells adds extra fiber to your diet," Cassetty says, "which is beneficial for digestive and gut health and for keeping you full and satisfied for longer periods between meals."

Plus, not having to remove the shells before roasting them means that pumpkin seeds are a healthy snack. "Unlike sunflower seeds—which have an outer shell you must remove before eating—you can just pop 'em in your mouth and eat 'em whole," Ree says. It's one of the many reasons she loves them!

That being said, some people find the outer shell to be tough and prefer the texture of pumpkin seeds without the shell. Either way, they'll provide some satisfying crunch.

Are Whole Pumpkin Seeds Good for You?

If you're looking to add more fiber into your diet, then eating whole pumpkin seeds (shells and all) is a great option. "A big benefit of eating the whole seeds is that you'll get additional fiber, which can be helpful since just seven percent of people meet their daily fiber requirements," Cassetty confirms. "The seeds themselves are packed with nutrients. For instance, the magnesium in pumpkin seeds plays a crucial role in bone health, heart health, and regulating blood sugar levels." You may also find magnesium to help with better sleep and controlling stress. Other health benefits of pumpkin seeds? Zinc, antioxidants, and iron.

Can You Eat Pumpkin Seeds Raw?

While roasted pumpkin seeds are typically preferred, you can also munch on raw pumpkin seeds safely as well. "Many people prefer them cooked since roasting them enhances their flavor and texture," Cassetty says, "Cooking the seeds can also make them easier to digest."

Can You Eat Too Many Pumpkin Seeds?

Those with digestive issues might want to be cautious when eating pumpkin seed shells. According to Cassetty, "The added fiber from the shells might cause discomfort or exacerbate symptoms. It's always a good idea for people with digestive problems to introduce new, fiber-rich foods slowly, listen to your body, and adjust your intake accordingly."

Just like with any snack, pumpkin seeds should also be eaten in moderation. At 163 calories for a one-ounce serving, the seeds are a good option for an after-school snack or as part of a meal, but you'll want to be avoid overeating and stay alert to portion size, especially if seasoned with added salt.

What's the Best Way to Prepare Pumpkin Seeds?

There are so many ways to enjoy pumpkin seeds! All you need to do is clean them well and spread them on a baking sheet to dry, then drizzle with oil and season based on your preferences. You can go the savory route with salt, smoked paprika, cayenne, or curry powder—or try a sweeter option with a sprinkle of cinnamon! Roast them at 250 degrees in the oven until nice and crispy. You can use them as a topping for oatmeal, toss them into salads, or add them to a healthy trail mix.

"While we have pumpkin on our minds during the fall," Cassetty says. "I'd suggest incorporating pumpkin seeds into your diet year-round since they're a delicious and simple way to get a nutritional boost."

Can You Eat *Too* Many Pumpkin Seeds? Here's What a Dietician Says (2024)
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