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Health & Wellness

Can You Eat Raw Pumpkin Seeds?

Posted on October 13th, 2022
Pumpkin Seeds

Written By Sam Henselijn

Can You Eat Raw Pumpkin Seeds? Pumpkin seeds may be small, but they certainly pack a big punch. The tiny seeds are a great source of many vitamins and minerals. All in all, they offer incredible health benefits! In this article, we will explore the particularities of raw pumpkin seeds – including their nutritional value, how to store the seeds, and how to enjoy them. 

Can you eat raw pumpkin seeds? 

Roasted pumpkin seeds might be the more common variety at the supermarket, but you can absolutely also eat them raw! Though an even better question may be: Are raw pumpkin seeds good for you? Keep reading to find out… 

Raw vs. roasted 

Raw pumpkin seeds may differ slightly in nutrients compared

Can You Eat Raw Pumpkin Seeds?

with roasted seeds. That is because cooking often decreases the content of water-soluble vitamins. That included B vitamins as well as vitamin C. Recent studies show that cooked pumpkin seeds may also contain marginally lower amounts of vitamin A, copper, and potassium. 

Health benefits

Raw pumpkin seeds are a rich source of fiber, which benefits digestive health. They also boost your intake of protein. Every ounce of pumpkin seeds provides almost 9 grams of the nutrient. That’s quite a lot! 

High in minerals

Raw pumpkin seeds contain magnesium, manganese, iron, zinc, and copper. Magnesium helps improve mood and sleep, and manganese supports collagen production while promoting skin and bone health. Iron and copper increase your energy production. Plus, iron also helps transport oxygen to our cells. Zinc helps with immunity, skin health, and vision. Eating a small serving of raw pumpkin seeds can supply up to 40% of the daily target for these essential nutrients.


In addition to minerals, these powerful little seeds are also full of

Pumpkin-seeds-bulk-pile Pumpkin Seeds

cell protective antioxidants. Amongst which are carotenoids and vitamin E. Besides reducing inflammation, antioxidants help fend off premature aging and chronic diseases. Vitamin E, in particular, helps keep your cardiovascular system healthy. Furthermore, it also protects your cells from free radicals.

Vitamin K

Raw pumpkin seeds also boast a significant larger amount of vitamin K than their roasted counterparts. Vitamin K helps stimulate blood clot formation after tissue damage, helping your blood cells aggregate to prevent bleeding. It also supports skin regeneration, and contributes to bone growth and maintenance. Raw pumpkin seeds contain 2 milligrams of vitamin K per 1-ounce serving – double as much as roasted pumpkin seeds

Preparation and Storage of Raw Pumpkin Seeds

Raw pumpkin seeds are not only safe to eat, but also very healthy. The easiest way to prep pumpkin seeds is to simply scoop them out of the pumpkin and rinse them thoroughly.

Once you’ve completely gutted the pumpkin, place the seeds in a bowl and fill it completely with water. With your bare hands, stir it all around to allow the seeds to float to the top. Use a slotted spoon to retrieve the seeds from the water, and place them in a separate colander. Rinse them one more time to remove any remaining pulp. Now it’s time to get them nice and dry. Spread the seeds in a single layer out on a dish towel and pat them dry. You really want to get rid of any excess moisture so they last longer! 

Store them in an airtight container in the fridge for up to 3 weeks or at room temperature for 5-7 days. 

How to eat raw pumpkin seeds 

Raw pumpkin seeds have a high nutritional content and make a great addition to any diet. With any food that is high in fiber, you’ll want to start slow. Begin by incorporating small amounts of the seeds into your diet and seeing how your body reacts. If you experience bloating, discomfort, or gas, you may want to cut back on the amount. All in all, in the context of a balanced diet, pumpkin seeds are a great addition to your intake of anti-inflammatory vitamins and minerals.

it’s always good to get creative and experiment with different spices or seasonings.  Just mix them with your favorite blends! You can also sprout shelled seeds. For that, simply put them in water for 12 to 24 hours before use. During this time, all of the nutrients inside become more available. Sprouting also makes the seeds easier to digest. 

Raw pumpkin seeds are also great in soups and sandwiches for a nice texture and flavor. The seeds also lend themselves well to things like homemade pesto. To do so, simply soak them before blending with fresh basil, olive oil, garlic, and parmesan. Yum! 

FAQ Can You Eat Raw Pumpkin Seeds?

Can you eat raw pumpkin seeds?

Yes, raw pumpkin seeds can be consumed and offer a wealth of nutritional benefits. They are a great source of vitamins, minerals, and fiber.

Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO

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