Written by Rachael Link, MS, RD on July 26, 2021 — Medically reregarded by Lisa Hodgchild, RDN, CDN, CDCES, FADCES

Frequently featured in flavorful recipes like pies, curries, cookies, and trail mix, pumpkin and pumpkin seeds are staple ingredients in many families, especially in the time of the holidays.

You are watching: Can you eat pumpkin raw

Although many human being favor eating them cooked or roasted, you have the right to likewise eat pumpkin and also pumpkin seeds raw.

Still, essential distinctions collection apart raw and also cooked varieties, specifically in terms of taste, texture, and nutritional value.

This write-up describes exactly how raw and also cooked pumpkin and pumpkin seeds compare with one one more.

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Nutritional value
Raw pumpkin and pumpkin seeds may differ slightly in nutrients compared with their cooked countercomponents.

In truth, food preparation regularly decreases the content of water-soluble vitamins, including B vitamins favor riboflavin, thiamine, and niacin, and vitamin C (1).

Cooked pumpkin might additionally contain slightly lower amounts of vitamin A, copper, and potassium (2, 3).

This table compares 3.5 ounces (100 grams) of raw and boiled pumpkin (2, 3):

Raw pumpkinBoiled pumpkin
Protein1 gram1 gram
Fat0.1 grams0.1 grams
Carbs6.5 grams5 grams
Fiber0.5 grams1 gram
Vitamin A47% of the Daily Value (DV)32% of the DV
Vitamin C10% of the DV5% of the DV
Vitamin E7% of the DV5% of the DV
Riboflavin9% of the DV6% of the DV
Copper14% of the DV10% of the DV
Potassium7% of the DV5% of the DV
Pantothenic acid6% of the DV4% of the DV
Manganese5% of the DV4% of the DV

What around pumpkin seeds?

Although cooking may lead to a loss of micronutrients, one examine found that roasting pumpkin seeds raised their antioxidant, phenol, and flavonoid contents (4).

Soaking and cooking these seeds might likewise mitigate their amount of antinutrients, which are compounds that impair the absorption of certain minerals in your body (5).

Nonethemuch less, roasting them may rise the development of polycyclic fragrant hydrocarbons (PAHs), which are harmful compounds that are considered carcinogenic (6, 7, 8).


Raw pumpkin is slightly greater in water-soluble vitamins and also other nutrients than cooked pumpkin. Still, raw pumpkin seeds might have actually fewer antioxidants and also even more antinutrients than roasted seeds.

Flavor and also texture

Pumpkin and pumpkin seeds likewise taste a tiny various when raw rather than cooked.

Raw pumpkin has actually a fresh, rather bitter flavor and a fibrous, stringy texture. Due to the fact that it deserve to be hard to eat on its very own, it’s usually puréed or grated.

Cooked pumpkin, on the other hand also, is sweeter. Its taste is frequently compared to sweet potatoes or squash.

On the other hand, raw pumpkin seeds have an extremely mild flavor and also chewy texture. Because of this, many type of human being like roasting them, which offers the seeds a savory, nutty taste and also crunchier texture.


Raw pumpkin is even more fibrous and also much less sweet than cooked arrays, while raw pumpkin seeds are chewier and blander than roasted seeds.

Is eating raw pumpkin safe?

Eating raw foods items may rise your risk of food poisoning. This is especially true with raw pumpkin seeds, which might harbor harmful bacteria favor Salmonella and E. coli.

If consumed, these bacteria may reason foodborne disease, causing symptoms choose diarrhea, vomiting, fever before, and stomach cramps (9).

What’s even more, sprouting and also drying seeds does not completely get rid of these pathogens (10, 11).

However, outbreaks of foodborne disease from pumpkin seeds are rare. Regulatory bodies like the Food and Drug Administration (FDA) occupational very closely with food manufacturers to proccasion contamicountry (12).

If you’re especially concerned around food poisoning, you must cook pumpkin and also pumpkin seeds thoroughly. It’s likewise important to practice correct food safety and security, save pumpkin seeds in an airtight container, and also eat them within 2–3 months (13, 14).


Raw pumpkin and its seeds might contain harmful bacteria that reason foodborne condition. Practicing correct food safety minimizes your threat of infection.

How to eat raw pumpkin and also pumpkin seeds

Tbelow are plenty of ways to enjoy pumpkin and pumpkin seeds whether raw or cooked.

Raw pumpkin have the right to be puréed and also combined right into cottage cheese or grated and supplied as a nutrient-thick topping for salads and baked items.

On the other hand, cooked pumpkin works well in soups, stir-fries, curries, and desserts.

Pumpkin seeds deserve to be seasoned and delighted in raw or roasted for an easy snack option. They can also include crunch to soups, salads, sandwiches, and homemade trail mix.


Pumpkin and also pumpkin seeds make great ingredients in soups and also salads, as well as many other dishes, whether raw or cooked.

The bottom line

Raw foodstuffs may contain harmful bacteria, however outbreaks of foodborne disease from eating raw pumpkin and also pumpkin seeds are rare.

While raw pumpkin and its seeds might have actually slightly even more vitamins and minerals, their taste and also texture are often considered less appetizing. They might also contain even more antinutrients and fewer antioxidants than their cooked countercomponents.

See more: Nutrient-Dense Foods Are Better Than Foods That Are Less Nutritious Because

Regardless of whether you eat these foods items raw or cooked, be certain to practice appropriate food safety and security and enjoy them as component of a healthy, well-rounded diet.

Last medically reviewed on July 26, 2021


Written by Rachael Link, MS, RD on July 26, 2021 — Medically reviewed by Lisa Hodgchild, RDN, CDN, CDCES, FADCES

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