Yes, you can eat the whole pumpkin seed, including its shell, and it is safe for most people to do so.
Nutritional Benefits
Eating pumpkin seeds with shells provides more fiber compared to shelled seeds, which benefits digestion and heart health. The shells also add crunch and extra nutrients like zinc, magnesium, copper, and iron.
Preparation and Consumption
To enjoy whole pumpkin seeds, scoop them out from a pumpkin, rinse off any flesh, and dry them. They can be eaten raw or roasted—roasting involves tossing in oil and seasoning, then baking at 300°F for 30–40 minutes until golden.
Considerations
Individuals with digestive conditions such as Crohn’s disease, ulcerative colitis, or IBD should limit or avoid whole seeds because the high fiber content might worsen symptoms. Overeating seeds, due to their small size and high fiber, can also lead to digestive discomfort, so portion control is advisable.
In summary, consuming whole pumpkin seeds, including their shells, is safe and nutritious for most, especially when prepared properly, but those with digestive issues should be cautious.
