Pumpkin seeds pack a powerful nutritional punch, which is why they’re great to eat raw, sprouted, or cooked. While the dangers of pumpkin seeds are minimal, there are some situations where the snack may affect your health.
Keep reading to learn whether it’s possible to get pumpkin seed poisoning, other side effects of pumpkin seeds, and when to see your doctor if they upset your stomach.
Nutritional Benefits of Pumpkin Seeds
Are pumpkin seeds good for you? The short answer is yes.
According to the U.S. Department of Agriculture (USDA), pumpkin seeds are rich in a variety of essential nutrients your body needs to function at its best.
Nutrients in 1 Ounce (oz) of Unsalted, Roasted Pumpkin Seeds
Calories | 126 |
Protein | 5.3 grams (g) |
Fat | 5.5 g |
Carbs | 15.3 g |
Fiber | 5.2 g |
Magnesium | 74.3 milligrams (mg) |
Potassium | 261 mg |
Source(s): USDA
You can eat pumpkin seeds shelled or unshelled in raw form or roast them for a toasty snack.
Additionally, you can try sprouted pumpkin seeds, which are a potent source of additional vitamins, minerals, fiber, and antioxidants, according to the Cleveland Clinic.
Stick to the American Heart Association’s recommendation of a quarter-cup serving of pumpkin seeds (2 oz) to avoid potential digestive upset and other unwanted side effects.
Potential Side Effects of Eating Pumpkin Seeds
While there are no specific dangers of pumpkin seeds, it is possible to have a bad reaction to them if you’re allergic or eat a contaminated batch. Other than that, there aren’t many disadvantages to eating pumpkin seeds.
Here are some potential side effects of pumpkin seeds to look out for.
1. Digestive Trouble
Pumpkin seeds are rich in fiber. While that’s an important part of a well-rounded diet, adding too much of the nutrient too quickly if your body isn’t used to it could give you digestive issues, including:
- Gas
- Bloating
- Constipation
- Diarrhea
- Stomach cramping
If you’re currently eating a diet low in fiber, it’s best to introduce high-fiber foods gradually over a few weeks, according to the Mayo Clinic. Sometimes you may find undigested pumpkin seeds in your stool. This can happen with other types of food, too, like corn, other seeds, and nuts. This is because some high-fiber foods aren’t always broken down and absorbed in your digestive tract, according to the Mayo Clinic.
If you’ve eaten too many pumpkin seeds and are experiencing digestive discomfort, try taking an over-the-counter anti-gas pill or antacid. If you’re dealing with diarrhea, drink plenty of fluids and consider antidiarrheal medications, such as loperamide and bismuth subsalicylate, according to the Mayo Clinic.
If you’re finding pieces of pumpkin seeds in your stool, make sure you’re chewing them thoroughly before swallowing.
2. Food Poisoning
Pumpkin seeds are not poisonous, but they can cause food poisoning if they’ve gone bad.
Sprouted pumpkin seeds (along with other sprouted seeds) pose a risk of foodborne illness, according to the Cleveland Clinic. Though they’re not inherently poisonous or toxic, sprouts grow in warm, moist conditions that can allow disease-causing bacteria like salmonella or E. coli to flourish.
According to the Mayo Clinic, food poisoning can set in hours or days after you eat the contaminated food. Symptoms include:
- Nausea
- Vomiting
- Diarrhea
- Abdominal pain
- Fever
But how do you know if pumpkin seeds are bad? Unfortunately, there’s no way to tell just by looking at them.
Instead, the best way to avoid food poisoning from bad pumpkin seeds is to cook the sprouts to kill any potentially dangerous bacteria, according to the Cleveland Clinic.
The primary way to heal from food poisoning is to ride it out. Make sure you’re drinking plenty of fluids (like water or electrolyte-rich drinks) to replenish your supply.
If you can eat, try eating small amounts of soft, bland foods like toast or a banana.
If your vomiting and diarrhea last for more than a day, call your doctor to see if you need medical intervention. You may have lingering bacteria that require antibiotics to treat.
3. Allergic Reaction
A pumpkin seed allergy is very rare, but there are reported instances of it in medical literature. Anyone who is allergic to pumpkin seeds should not eat them. A pumpkin seed allergy can also lead to uncomfortable symptoms minutes or hours after you eat the seeds.
According to the Mayo Clinic, signs of a food allergy include:
- A tingly or itchy mouth
- Skin rashes like hives or eczema
- Swelling of the mouth, lips, tongue, or throat
- Congestion
- Wheezing or trouble breathing
- Digestive issues like abdominal pain, nausea, or vomiting
- Dizziness
If you experience mild symptoms of an allergic reaction, such as an itchy mouth or skin issues, after eating pumpkin seeds, you can try taking an antihistamine to see if that helps.
If your allergic reaction is severe, though, you should use an epinephrine auto-injector if you have it and call 911 right away or go to the nearest emergency room.
When to See a Doctor
If you’ve eaten pumpkin seeds in large quantities and develop side effects like GI upset, you may not need to visit your doctor — you could just reduce the number of pumpkin seeds you eat or avoid them altogether.
But if eating pumpkin seeds causes you to have a severe allergic reaction or food poisoning symptoms that don’t go away after a day, then you should call your doctor. They can determine whether pumpkin seeds were the cause of your issue and offer medical treatment and tips to avoid the symptoms in the future.
Ultimately, though, you can’t get pumpkin seed poisoning. Pumpkin seeds are a nutritious and delicious snack and don’t have to be avoided unless you’re allergic or they cause your stomach to be upset.
