Pumpkins arent just for Halloween carvings and Thanksgiving Day pies. This hearty fruit (yes, its scientifically a fruit!) is full of healthful nutrients, so you can enjoy the benefits of pumpkin any time of year.
While you can use pumpkin for baking and cooking, you can certainly eat pumpkin raw to reap its nutritional benefits.
Pumpkin is high in vitamin A. Although pumpkin recipes usually involve baking or cooking this tasty fruit, you can eat pumpkin raw.
Raw foods may contain harmful bacteria, but outbreaks of foodborne illness from eating raw pumpkin and pumpkin seeds are rare. While raw pumpkin and its seeds may have slightly more vitamins and minerals, their taste and texture are often considered less appetizing.
Vitamin A in Raw Pumpkin
Orange produce like pumpkins are known for their vitamin A. One cup of raw pumpkin offers 55 percent of your Daily Value (DV).
Vitamin A is an essential nutrient. As an antioxidant, it helps protect cells from damage as you age. It is also essential for eye health, according to Harvard T.H. Chan School of Public Health. The vitamin A in pumpkin can also support healthy skin and immunity.
Just keep in mind that too much vitamin A can have toxic effects. Getting too much vitamin A can lead to hypervitaminosis A, according to the U.S. National Library of Medicine. This can make you sick and lead to birth defects during pregnancy.
Raw Pumpkin vs. Cooked Pumpkin
|
Per 1 cup |
Raw Pumpkin |
Cooked Pumpkin |
|---|---|---|
|
Calories |
30 |
49 |
|
Total Fat |
0.1 g |
0.2 g |
|
Saturated Fat |
0.1 g |
0.1 g |
|
Total Carbs |
7.5 g |
12 g |
|
Sugar |
3.2 g |
5.1 g |
|
Fiber |
0.6 g |
2.7 g |
|
Protein |
1.2 g |
1.8 g |
|
Sodium |
1.2 mg |
2.5 mg |
|
Vitamin C |
12% DV |
13% DV |
|
Iron |
5% DV |
8% DV |
|
Potassium |
8% DV |
12% DV |
|
Vitamin A |
55% DV |
78% DV |
|
Copper |
16% DV |
25% DV |
Is it safe to eat raw pumpkin seeds?
FAQ
What are the side effects of eating raw pumpkin?
Is it safe to eat raw pumpkins?
Why do I feel sick after eating pumpkin?
Can you get sick from eating raw pumpkin?
It is rare to get sick from eating raw pumpkin but it can happen. Some people go through severe food poisoning which includes nausea, vomiting, and diarrhea after consuming raw pumpkin. But this usually happens if the pumpkin they ate had gone bad or if they ate the pumpkin rapidly and in large portions.
Are raw pumpkin seeds safe to eat?
Pumpkin seed is a source of several nutrients and can be packed in the diet in different ways: raw, cooked or fried, all of which are tasty and nutritious.
Can you eat pumpkin raw?
Pumpkins aren’t just for Halloween carvings and Thanksgiving Day pies. This hearty fruit (yes, it’s scientifically a fruit!) is full of healthful nutrients, so you can enjoy the benefits of pumpkin any time of year. While you can use pumpkin for baking and cooking, you can certainly eat pumpkin raw to reap its nutritional benefits.
Can eating raw pumpkin seeds cause food poisoning?
Eating raw foods may increase your risk of food poisoning. This is especially true with raw pumpkin seeds, which may harbor harmful bacteria like Salmonella and E. coli. If consumed, these bacteria may cause foodborne illness, leading to symptoms like diarrhea, vomiting, fever, and stomach cramps ( 9 ).