Pumpkin seeds pack a powerful nutritional punch, which is why they're great to eat raw, sprouted or cooked. While the dangers of pumpkin seeds are minimal, there are some situations where the snack may affect your health.
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It's generally considered safe to eat raw pumpkin seeds, although it's possible to have an allergic reaction to or get food poisoning from the snack.
Are Raw Pumpkin Seeds Good for You?
Short answer? Yes, according to the Cleveland Clinic.
Per the U.S. Department of Agriculture (USDA), pumpkin seeds are rich in a variety of essential nutrients that your body needs to function at its best. For instance, a 1-ounce serving contains:
- Calories: 158
- Protein: 8.6 g
- Fat: 13.9 g
- Carbs: 3 g
- Fiber: 1.7 g
- Iron: 2.5 mg
- Magnesium: 168 mg
- Zinc: 2.2 mg
- Manganese: 1.3 mg
You can eat unshelled or shelled raw seeds or roast them for a toasty snack. You can also try sprouted pumpkin seeds, which are a potent source of additional vitamins, minerals, fiber and antioxidants, per the Cleveland Clinic.
Potential Side Effects of Eating Pumpkin Seeds
While there are no specific dangers of pumpkin seeds, it is possible to have a bad reaction to them if you're allergic or eat a contaminated batch.
Here are the potential bad effects of eating pumpkin seeds.
1. Digestive Trouble
Pumpkin seeds are rich in fiber. While that's an important part of a well-rounded diet, too much of the nutrient could give you digestive issues including:
- Gas
- Bloating
- Constipation
- Diarrhea
- Stomach cramping
So, how much is too much? Stick to the USDA-recommended serving size of 1 ounce to avoid potential digestive upset.
2. Food Poisoning
Sprouted pumpkin seeds — along with other sprouted seeds — pose a risk of foodborne illness, per the Cleveland Clinic. Though they're not inherently poisonous or toxic, sprouts grow in warm, moist conditions that can allow disease-causing bacteria like Salmonella or E. coli to flourish.
Per the Mayo Clinic, food poisoning can set in hours or days after you eat the contaminated food and may persist for days. Symptoms include:
- Nausea
- Vomiting
- Diarrhea
- Abdominal pain
- Fever
How Do You Know if Pumpkin Seeds Are Bad?
Unfortunately, there's no way to tell if pumpkin seeds are bad just by looking at them. Instead, the best way to avoid food poisoning from bad pumpkin seeds is to cook the sprouts to kill any potentially dangerous bacteria, according to the Cleveland Clinic.
3. Allergic Reaction
A pumpkin or pumpkin seed allergy can also lead to uncomfortable symptoms minutes or hours after you eat the seeds, according to the University of Nebraska-Lincoln.
Per the Mayo Clinic, signs of a food allergy include:
- A tingly or itchy mouth
- Skin rashes like hives or eczema
- Swelling of the mouth, lips, tongue or throat
- Congestion
- Wheezing or trouble breathing
- Digestive issues like abdominal pain, nausea or vomiting
- Dizziness
Warning
Some people can have an extreme allergic reaction called anaphylaxis, where your throat closes up and makes it difficult to breathe, per the Mayo Clinic. Seek medical care immediately if this happens to you.
4. Decreased Mineral Absorption
Raw pumpkin seeds contain anti-nutrients like phytic acid, which are natural substances that may decrease your absorption of beneficial minerals, per April 2013 research in the Journal of Food Science and Technology.
That said, the amount of phytic acid you get from eating pumpkin seeds as one part of a balanced diet is unlikely to mess with your overall nutrition, per a September 2020 review in Nutrients. In fact, the review notes that phytic acid may even have antioxidant properties that protect your cells from damage.
Soaking seeds in water and then baking them can also help reduce phytic acid, according to the Journal of Food Science and Technology.
Is This an Emergency?
- University of Nebraska-Lincoln: "Allergenic Foods and Their Allergens"
- Cleveland Clinic: "The 6 Best Seeds to Eat"
- U.S. Department of Agriculture: "Seeds, pumpkin and squash seed kernels, dried"
- Journal of Food Science and Technology: "Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains"
- Nutrients: "Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds"
- Cleveland Clinic: "What Are the Health Benefits (and Risks) of Eating Raw Sprouts?"
- Mayo Clinic: "Food poisoning"
- Mayo Clinic: "Food allergy"
- Life Extension Magazine: The True Potency of the Pumpkin Seed
- Mercola.com: Health Benefits of Pumpkin Seeds
- Foodsafety.gov: Recalls and Alerts