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Are pumpkin seeds safe?

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.

livestrong.com - Are Pumpkin Seeds Poisonous? | livestrong
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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. Tip 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.

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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

​ 158 ​ Protein: ​ 8.6 g

​ 8.6 g ​ Fat: ​ 13.9 g

​ 13.9 g ​ Carbs: ​ 3 g ​ Fiber: ​ 1.7 g

​ 3 g ​ Iron: ​ 2.5 mg

​ 2.5 mg ​ Magnesium: ​ 168 mg

​ 168 mg ​ Zinc: ​ 2.2 mg

​ 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.

Nausea

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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.

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​.

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livestrong.com - Are Pumpkin Seeds Poisonous? | livestrong
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