Can You Eat Raw Pumpkin or Raw Pumpkin Seeds?

Pumpkin and pumpkin seeds are common components in many families, particularly around the holidays. They are frequently used in delicious recipes including pies, curries, cakes, and trail mix.

But can you eat raw pumpkin? 

Although pumpkin can be eaten raw, it’s not a usual practice due to its fibrous and harsh texture. Most people prefer to cook it before consuming it. However, if you decide to consume raw pumpkin, here are some things to consider:

Choosing the Right Pumpkin

If you intend to eat your pumpkin raw, opt for a tiny or young pumpkin. These are typically more tender and less fibrous compared to larger, mature pumpkins.

Preparing Raw Pumpkin

• Peel the pumpkin and remove the seeds because the skin of a pumpkin can be quite rough. Remove the seeds as well because they can be rather tough and are usually roasted separately.
• Cut the raw pumpkin into manageable bits by slicing it into small, bite-sized chunks.

Enhancing Flavor

Raw pumpkin may not have a very strong flavor on its own. You can improve the flavor by including it in salads or combining it with other fruits and vegetables. Adding salt, lemon juice, or a mild dressing can also enhance the taste.

Safety Matters

Always check to make sure the pumpkin is clean and clear of pollutants. Give it a thorough wash before peeling and chopping.

Digestibility

Because raw pumpkin can be challenging to digest, some people may experience stomach discomfort after consuming large amounts of it. It’s best to start out slowly and gauge your body’s response.

While most people prefer to eat them cooked or roasted, both pumpkin and pumpkin seeds can also be consumed raw.

However, there are significant distinctions between raw and cooked variants, particularly in terms of flavor, texture, and nutritional content.

Raw Pumpkin vs. Boiled Pumpkin

Raw Pumpkin (per 100 grams):

• Calories: 26
• Protein: 1 gram
• Fat: 0.1 grams
• Carbs: 6.5 grams
• Fiber: 0.5 grams

Boiled Pumpkin (per 100 grams):

• Calories: 20
• Protein: 1 gram
• Fat: 0.1 grams
• Carbs: 5 grams
• Fiber: 1 gram

Compared to their cooked equivalents, raw pumpkin and pumpkin seeds may have slightly different nutritional profiles.

In actuality, cooking frequently reduces the amount of water-soluble vitamins, such as vitamin C and B vitamins like riboflavin, thiamine, and niacin.

Copper, potassium, and vitamin A content in cooked pumpkin may also be slightly decreased.

Do Pumpkin Seeds Count?

Although roasting pumpkin seeds boosts their antioxidant, phenol, and flavonoid levels, cooking may cause micronutrients to be lost.

Soaking and heating these seeds may reduce their antinutrient content, which refers to substances that hinder the body’s ability to absorb specific minerals.

However, it’s important to note that roasting them could promote the creation of polycyclic aromatic hydrocarbons (PAHs), which are dangerous substances that are thought to be carcinogenic.

Summary:

• Raw pumpkin has a minor advantage over cooked pumpkin in terms of water-soluble vitamins and other nutrients.
• Raw pumpkin seeds may have more antinutrients and fewer antioxidants compared to roasted seeds.