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Can you eat pumpkin seeds in a shell?
Are pumpkin seed shells edible?
Are pumpkin seeds shelled?
Are hulless pumpkin seeds easier to shell?
What is the difference between whole pumpkin seeds and shelled pumpkin seeds?
How to shell pumpkin seeds?
Sep 3, 2024 · Whole pumpkin seeds have their shells, or husks, intact. They're also known as shell-on or unshelled pumpkin seeds. You can buy whole pumpkin seeds in stores (raw or roasted) or remove them from a fresh pumpkin.
- Overview
- Are pumpkin seed shells safe?
- Nutrition and benefits of shelled vs. whole pumpkin seeds
- Risks of eating pumpkin seed shells
- How to prepare whole pumpkin seeds
- The bottom line
Pumpkin seed shells are edible and can contain more nutrients than shelled seeds.
Pumpkin seeds, also known as pepitas, are found inside whole pumpkins and make for a nutritious, tasty snack.
They’re often sold with their hard, outer shell removed, so you may wonder whether it’s safe to eat whole seeds that are still in their shells.
This article explains whether you can eat pumpkin seed shells, as well as their possible benefits and downsides.
Pumpkin seeds are small, green seeds that are surrounded by a yellowish-white shell.
If you carve open a whole pumpkin, you’ll find them surrounded by orange, stringy flesh. Many people scoop out the whole seeds and roast them — shell and all — as a snack.
However, those sold in grocery stores are typically shelled. That’s why commercial varieties are a different color, size, and shape than ones you might prepare at home.
Even so, pumpkin seed shells are safe for most people to eat. In fact, they add to the seeds’ distinctive crunch and provide more nutrients.
summary
Whole pumpkin seeds — with the shells on — are typically prepared at home and rarely found at grocery stores. They’re generally safe to eat.
Whole pumpkin seeds have more than twice the fiber as shelled ones (1, 2).
One ounce (28 grams) of whole pumpkin seeds offers approximately 5 grams of fiber, while the same amount of shelled seeds has only 2 grams (1, 2).
Fiber promotes optimal digestion by feeding the friendly bacteria in your gut. It may even reduce your risk of heart disease by lowering your cholesterol and blood pressure levels (3, 4).
Thus, whole pumpkin seeds provide an extra boost of beneficial fiber.
These seeds are also rich in several other nutrients, including zinc, magnesium, and copper. Additionally, they’re high in iron, which is vital for blood health and oxygen transport (1, 5).
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While they’re largely safe to eat, whole pumpkin seeds can pose problems for some people.
Individuals with digestive conditions, such as Crohn’s disease or ulcerative colitis, also known as inflammatory bowel disease (IBD), should avoid or limit whole pumpkin seeds — and even shelled varieties.
That’s because fiber-rich seeds may exacerbate intestinal inflammation and cause stomach upset, diarrhea, pain, bloating, and other symptoms (6).
Since pumpkin seeds are so small, they can also be easy to overeat. Thus, you should be mindful of portion sizes when eating them — even if you don’t have a digestive issue.
Furthermore, you may want to drink water when eating these seeds, as water is vital to helping fiber move through your digestive tract.
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Preparing pumpkin seeds is simple if you have a pumpkin on hand.
After you slice off the top, use a spoon to remove the seeds and flesh. Then place the seeds in a colander and rinse them under cold water, gently removing any flesh from the seeds with your hands. Finally, pat them dry with a paper towel.
Pumpkin seeds can be eaten raw but taste especially delicious roasted.
To roast them, toss them in olive oil or melted butter, plus salt, pepper, and any other seasonings you desire. Spread them on a baking sheet and cook them in the oven at 300°F (150°C) for 30–40 minutes, or until brown and crunchy.
summary
Whole pumpkin seeds can be eaten raw or roasted for a delicious, crunchy snack.
Pumpkin seed shells are safe to eat and provide more fiber than green, shelled pumpkin seeds.
However, people with digestive conditions may want to avoid whole seeds, as their high fiber content can trigger symptoms like pain and diarrhea.
Sep 21, 2024 · While shelled pumpkin seeds offer convenience and can serve as ready-to-eat snacks, unshelled seeds provide the satisfaction of shelling and potentially enhanced flavor profiles. Understanding the various factors at play, such as time constraints, flavor preferences, and nutritional considerations, allows individuals to make informed choices ...
Jan 7, 2021 · Pumpkin seed shells are really more like husks and are nowhere near as sharp and unpleasant as sunflower seed shells, for example. Largely made of insoluble fiber, pumpkin seed shells are a great way to increase your dietary fiber intake, and they add a satisfying crunch to your pumpkin seeds too.
However, in order to enjoy pumpkin seeds, the outer shell needs to be removed. There are a few different methods for shelling pumpkin seeds, each with its own pros and cons.
Sep 17, 2024 · The Bottom Line. Pumpkin seed shells are safe to eat for most people and offer more fiber than eating shelled pumpkin seeds. The shells can be a little harder to digest and therefore may trigger symptoms in people with digestive health concerns.
Aug 9, 2023 · Pumpkin seeds in the shell have more fiber than unshelled, but the shells are chewy and may take some extra time to break down. Once you decide whether you'll eat the shell or not, it's time to decide on preparation.
