Can you eat pumpkin seed shells?

In this brief guide, we will address the query, “Can you eat pumpkin seed shells?”. We will talk about what a pumpkin is, the safety of eating pumpkin with seeds, how to prepare and cook pumpkin seeds with shells, the health benefits and the potential risks of consuming pumpkin seed shells.

Can you eat pumpkin seed shells?

Yes, you can eat pumpkin seed shells as they are edible and provide diverse nutrients. 

Most people can safely eat pumpkin seed shells as they enhance the crunch of the seeds while also providing additional nutrients.

What is a pumpkin?

Pumpkin is a nutrient-dense, plump, orange vegetable. It’s low in calories but high in vitamins and minerals, which may also be found in seeds, leaves, and liquids.

A whole orange stringy pumpkin flesh contains the pumpkin seeds, which are small green seeds with a yellowish-white shell around them. Many people scoop out the whole seeds and roast them, shell and all, as a snack.

Is it safe to eat pumpkin seed shells?

Yes, it is absolutely safe and healthy to consume pumpkin seed shells. Pumpkin seed shells are edible and contain more fibre than shelled pumpkin seeds. 

However, their consumption should be considered in moderation. They can lead to digestive problems because of their high fibre content and cause symptoms like pain and diarrhoea.

How to prepare whole pumpkin seeds with shells?

Once you have a pumpkin on hand, preparing pumpkin seeds with shells is simple and easy. To prepare the seed with shells, the following steps can be followed:

  • Slice off the top of the pumpkin fruits and remove the seeds and meat with a spoon.
  • Place seeds with shells in a colander, rinse them under cold water, and gently remove any remaining flesh with your fingertips. 
  • Lastly, use a paper towel to pat the pumpkin seeds dry and they are ready for use.

How to cook pumpkin seeds with shells?

When raw pumpkin seeds are prepared, they are great to be consumed as such, however, roasted pumpkin seeds are much better. Pumpkin seeds can be roasted through the following steps:

  • To begin, combine them in a bowl with olive oil or melted butter, salt, pepper, and any additional seasonings of choice. 
  • Spread the seasoned pumpkin seeds out on a baking sheet.
  • Now, bake them for 30 to 40 minutes at 300 degrees Fahrenheit or 150 degrees Celcius in an oven or until brown and crunchy. 
  • Alternatively, you can roast the seeds with shells on a pan on a stovetop with constant stirring for uniform roasting.

What are the health benefits of pumpkin seeds with shells?

The whole pumpkin seeds with shells offer more fibre than shelled pumpkin seeds.

The whole pumpkin seeds with shells weighing 28 grams or 1 ounce provide approximately 5 grams of fibre. 

However, shelled seeds offer only 2 grams. As a result, whole pumpkin seeds with shells deliver an extra burst of fibre.

  • The fibre contents of pumpkin seed shells aid digestion by providing food for the good bacteria in your stomach. 
  • The fibre may also lower your cholesterol and blood pressure levels and decrease your risk of heart disease.
  • These seeds are also high in zinc, magnesium, and copper, among other minerals that protect the body. It is also high in iron, which is necessary for blood health and oxygen transmission.

What are the potential downsides of eating pumpkin seeds with shells?

Whole pumpkin seeds, which include their shells, are generally safe to ingest, however, they can cause issues for some people.

  • People with inflammatory bowel disease (IBD), commonly known as Crohn’s disease, should avoid or limit whole pumpkin seeds, including shelled variants.

    The fibre-rich seeds can aggravate intestinal inflammation, causing stomach upset, diarrhoea, discomfort, bloating, and other symptoms.
  • Because pumpkin seeds are so small, it is easy to eat too many of them. Even if you don’t have a digestive problem, you should be aware of portion amounts when consuming them.
  • Additionally, you should drink water while consuming these seeds because water is necessary for fibre to travel through your digestive tract.

Conclusion

In this brief guide, we have addressed the query, “Can you eat pumpkin seed shells?”. We have also talked about what a pumpkin is, the safety of eating pumpkin with seeds, how to prepare and cook pumpkin seeds with shells, and the health benefits and potential risks of consuming pumpkin seed shells.

Citation

https://www.medicalnewstoday.com/articles/279610
https://www.healthline.com/nutrition/can-you-eat-pumpkin-seed-shells#preparation

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.