Written by Rachael Link, MS, RD top top July 26, 2021 — medically reviewed through Lisa Hodgson, RDN, CDN, CDCES, FADCES

Frequently featured in flavorful recipes prefer pies, curries, cookies, and also trail mix, pumpkin and also pumpkin seeds are staple ingredient in plenty of households, especially throughout the holidays.

You are watching: Can you eat pumpkin raw

Although most world prefer eat them cooked or roasted, girlfriend can also eat pumpkin and pumpkin seed raw.

Still, key differences collection apart raw and also cooked varieties, especially in regards to taste, texture, and also nutritional value.

This article explains how raw and also cooked pumpkin and also pumpkin seed compare through one another.

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Nutritional value
Raw pumpkin and also pumpkin seeds may differ contempt in nutrients compared with your cooked counterparts.

In fact, cooking often to reduce the content of water-soluble vitamins, consisting of B vitamins prefer riboflavin, thiamine, and niacin, as well as vitamin C (1).

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

This table compare 3.5 ounces (100 grams) of raw and also 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% that the DV5% of the DV
Vitamin E7% the the DV5% that the DV
Riboflavin9% of the DV6% that the DV
Copper14% of the DV10% of the DV
Potassium7% the the DV5% of the DV
Pantothenic acid6% the the DV4% of the DV
Manganese5% the the DV4% that the DV

What around pumpkin seeds?

Although food preparation may bring about a loss of micronutrients, one study found that roasting pumpkin seeds enhanced their antioxidant, phenol, and flavonoid contents (4).

Soaking and cooking these seed may also reduce their amount that antinutrients, which space compounds that impair the absorption of certain minerals in your body (5).

Nonetheless, roasting lock may increase the formation of polycyclic fragrant hydrocarbons (PAHs), which are harmful compounds the are thought about carcinogenic (6, 7, 8).


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

Flavor and texture

Pumpkin and pumpkin seeds also taste a small different as soon as raw quite than cooked.

Raw pumpkin has a fresh, rather bitter flavor and also a fibrous, stringy texture. Because it can be challenging to eat on its own, it’s usually puréed or grated.

Cooked pumpkin, top top the other hand, is sweeter. That taste is often contrasted to sweet potato or squash.

Meanwhile, life pumpkin seeds have actually a really mild flavor and chewy texture. Together such, many people prefer roasting them, which gives the seed a savory, nutty taste and crunchier texture.


Raw pumpkin is more fibrous and less sweet than cooked varieties, while life pumpkin seeds room chewier and also blander 보다 roasted seeds.

Is eat raw pumpkin safe?

Eating raw foods may boost your threat of food poisoning. This is specifically true through raw pumpkin seeds, which may harbor harmful bacteria like Salmonella and also E. Coli.

If consumed, this bacteria may reason foodborne illness, resulting in symptoms like diarrhea, vomiting, fever, and also stomach mouse (9).

What’s more, sprouting and drying seed does not completely eliminate this pathogens (10, 11).

However, outbreaks of foodborne illness from pumpkin seeds room rare. Regulatory bodies choose the Food and also Drug management (FDA) work closely with food manufacturers come prevent pollution (12).

If you’re particularly concerned around food poisoning, friend should chef pumpkin and pumpkin seed thoroughly. It’s additionally important to practice proper food safety, save pumpkin seeds in an airtight container, and eat them within 2–3 month (13, 14).


Raw pumpkin and also its seeds might contain harmful bacteria that cause foodborne illness. Practicing ideal food security minimizes your threat of infection.

How come eat raw pumpkin and also pumpkin seeds

There are plenty of ways to reap pumpkin and also pumpkin seeds whether raw or cooked.

Raw pumpkin can be puréed and mixed right into cottage cheese or grated and used as a nutrient-dense topping for salads and also baked goods.

Meanwhile, cook pumpkin functions well in soups, stir-fries, curries, and desserts.

Pumpkin seeds have the right to be seasoned and enjoyed life or roasted for a simple snack option. They deserve to also include crunch come soups, salads, sandwiches, and also homemade trace mix.


Pumpkin and pumpkin seeds make good ingredients in soups and also salads, and also numerous other dishes, even if it is raw or cooked.

The bottom line

Raw foodstuffs may save on computer harmful bacteria, however outbreaks of foodborne condition from eat raw pumpkin and pumpkin seeds are rare.

While life pumpkin and also its seed may have actually slightly an ext vitamins and also minerals, your taste and texture space often thought about less appetizing. They may additionally contain much more antinutrients and also fewer antioxidants than their cook counterparts.

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 proper food safety and also enjoy them as part of a healthy, well-rounded diet.

critical medically reviewed on July 26, 2021


Written by Rachael Link, MS, RD top top July 26, 2021 — medically reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES

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