Is It Safe to Eat the Shells of Pumpkin Seeds?

With pumpkin carving season just around the corner, you might be asking yourself: 'Can you eat the shells of pumpkin seeds?' Here’s everything you need to know:

What Exactly Are Pumpkin Seeds?

Pumpkin seeds, also known as pepitas, are small green seeds nestled inside a larger white shell. You can remove them by carving the pumpkin and pulling them out along with the stringy orange pulp.

The number of seeds in a pumpkin varies depending on its number of sections, or ribs. A good rule of thumb is to count the sections and multiply by 16. On average, a pumpkin contains between 300 and 500 seeds.

Can You Eat Pumpkin Seed Shells?

Absolutely! The shells are packed with fiber. While they’re often enjoyed roasted and seasoned, they can technically be eaten raw, though most people prefer to cook them first.

Some individuals shy away from the tough texture of the shell. It's undeniably chewy—so if you’d rather remove the shell before snacking, that’s perfectly fine too.

Are Pumpkin Seed Shells Safe to Eat?

Yes, with one exception: Those with digestive conditions, such as inflammatory bowel disease (IBD), may want to avoid pumpkin seed shells. The fibrous outer layer can be hard on a sensitive stomach.

Pumpkin Seeds vs. Pepitas

So, what exactly is a pepita? Is it the same as a pumpkin seed? Sort of: Pepitas are simply pumpkin seeds with the shells removed.

Pumpkin Seed Nutrition: Shelled vs. Whole

Pumpkin seeds are highly nutritious, whether you eat them with or without the shell. They're packed with fiber, which promotes digestion and heart health, along with essential vitamins and minerals like zinc, magnesium, and iron.

That said, whole pumpkin seeds provide about twice as much fiber as their shelled counterparts.

How to Roast Pumpkin Seeds

To make perfectly roasted pumpkin seeds, you only need three essentials: pumpkins, cooking spray, and salt. Simply scoop out the seeds, remove the stringy pumpkin goo, rinse them in a colander, and dry them thoroughly. Then spread the seeds on a baking sheet and bake until lightly browned. Once done, sprinkle with salt (or any seasoning of your choice).

Here’s our foolproof recipe: Roasted Pumpkin Seeds