Can you eat uncooked butternut squash seeds?

Butternut squash seeds are often discarded when preparing squash for cooking. However, these small seeds are not only edible but also highly nutritious. So, can you eat raw butternut squash seeds? The short answer is yes, butternut squash seeds can be eaten raw. However, there are some important factors to consider when eating raw squash seeds.

Are Raw Butternut Squash Seeds Toxic?

Raw butternut squash seeds contain cucurbitacins, compounds that can be toxic to humans when consumed in large quantities. Cucurbitacins give squash its bitter flavor and are more concentrated in the stem and leaves of the squash plant.

Luckily, butternut squash seeds only contain small amounts of cucurbitacins. Eating a handful of seeds straight from the squash is not considered dangerous. However, if you were to consume large amounts of squash seeds over an extended period, the cucurbitacins could accumulate and potentially cause harmful side effects.

So in summary:

– Raw butternut squash seeds contain low levels of toxins called cucurbitacins
– Eating a small amount of seeds directly from a squash is safe
– Consuming very high amounts of raw seeds long-term may cause problems due to cucurbitacin accumulation

As long as you eat raw butternut squash seeds in moderation, they should be completely safe to consume. Cooking the seeds can further reduce the levels of cucurbitacins if you are concerned about potential toxicity.

Nutritional Profile of Raw Butternut Squash Seeds

Although small, butternut squash seeds pack a nutritional punch. Here is an overview of the nutrition found in 1 ounce (about 1/4 cup) of raw butternut squash seeds:


  • Calories: 180
  • Carbs: 7 grams
  • Fiber: 2 grams
  • Protein: 10 grams
  • Fat: 15 grams

Raw butternut squash seeds provide a good amount of protein and healthy fats. They are a high fat, low carb food with 10g of protein per serving. The fat composition is mostly unsaturated fats like oleic acid and linoleic acid.


Butternut squash seeds are also packed with important vitamins and minerals:

  • Thiamin: 28% DV
  • Niacin: 13% DV
  • Vitamin B6: 13% DV
  • Folate: 16% DV
  • Pantothenic acid: 9% DV
  • Riboflavin: 11% DV
  • Iron: 20% DV
  • Magnesium: 37% DV
  • Phosphorus: 33% DV
  • Manganese: 34% DV
  • Zinc: 17% DV
  • Copper: 19% DV

Butternut squash seeds provide a substantial amount of thiamin, magnesium, manganese, phosphorus and copper in just one serving. They are also a good source of B vitamins, iron and zinc.


In addition to vitamins and minerals, butternut squash seeds are rich in antioxidants. Some of the key antioxidants found in butternut squash seeds include:

– Carotenoids like beta-carotene
– Phenolic acids like vanillic acid and coumaric acid
– Flavonoids like quercetin and kaempferol

These antioxidants can help reduce inflammation in the body and protect cells against oxidative damage. The antioxidant content contributes to the many health benefits of consuming squash seeds.

Health Benefits of Eating Raw Butternut Squash Seeds

Consuming raw butternut squash seeds provides the following health benefits:

1. Improve Heart Health

The mixture of fiber, protein, antioxidants and minerals like magnesium and potassium in butternut squash seeds supports heart health in various ways. The seeds have been linked to:

– Lowering blood pressure
– Reducing inflammation
– Decreasing LDL cholesterol
– Improving blood circulation
– Normalizing heart rhythms

Overall, butternut squash seeds may reduce the risk of cardiovascular disease when eaten as part of a healthy diet.

2. Reduce Inflammation

Cucurbitacins, carotenoids, vitamin E and phenolic compounds in butternut squash seeds provide powerful anti-inflammatory effects. Consuming the seeds regularly can help alleviate inflammation-related conditions like arthritis, headaches, autoimmune disorders and asthma.

3. Improve Digestive Health

The fiber in squash seeds helps promote regularity and prevent constipation. It also feeds beneficial bacteria in the gut microbiome. The anti-inflammatory effects of the seeds soothe irritation in the gastrointestinal tract as well. This combination of effects supports overall digestive health.

4. Increase Energy Levels

With significant amounts of protein, healthy fats and nutrients like iron, butternut squash seeds offer a sustained energy boost. Iron carries oxygen to cells, vitamin B vitamins aid energy metabolism and magnesium is needed for ATP energy production.

5. Boost Immune Function

Butternut squash seeds are packed with immunity-enhancing nutrients. Vitamin E, selenium, zinc and vitamin B6 all help fight infection and keep your immune system strong.

6. Support Bone Health

Magnesium, phosphorus, vitamin K and zinc are all critical nutrients for building and maintaining strong bones. Eating squash seeds regularly provides significant amounts of these minerals to help prevent bone loss and reduce fracture risk as you age.

7. Aid Male Reproductive Health

The zinc content in butternut squash seeds is important for male fertility and testosterone levels. Zinc deficiency is linked to infertility and prostate enlargement. Consuming pumpkin seeds provides zinc to help maintain healthy testosterone and reproductive function in men.

In summary, raw butternut squash seeds provide important vitamins, minerals, fiber, protein and antioxidants that offer a wide range of health benefits. Adding these nutritional powerhouses to your diet is a great way to improve overall wellness.

Tips for Eating Raw Butternut Squash Seeds

Here are some helpful tips for enjoying raw butternut squash seeds:

Remove Strings and Rinse Seeds

When scooping seeds straight from a butternut squash, pull away any clinging strings and give them a rinse to remove excess pulp. Dry the seeds off before eating them.

Roast Seeds for More Flavor

Although edible raw, roasting butternut squash seeds really brings out their flavor. Toss clean seeds in olive oil and seasoning and bake at 300°F until golden brown.

Try Them with Yogurt or Salad

For a nutritious snack or salad topper, combine roasted butternut squash seeds with plain yogurt and cinnamon. They also provide a nice crunch when sprinkled onto salads.

Blend Seeds into Smoothies

Add a tablespoon of raw seeds into your favorite smoothie. Their mild flavor works well blended with fruits, greens, nut butters and protein powder.

Store in Airtight Container

Store any leftovers in an airtight container in the fridge for up to 5 days or in the freezer for a few months. Enjoy them on yogurt bowls, oatmeal, salads and more.

Moderate Portions

Eat squash seeds in moderation. Stick to a 1-2 ounce serving per day to avoid overdoing it on the calories, fat and cucurbitacins.

Adding a serving of raw butternut squash seeds to your diet each day is an easy way to get more nutrition. Their stellar nutrient profile offers many benefits to your health.

Risks and Precautions for Eating Raw Butternut Squash Seeds

Although raw butternut squash seeds are healthy and safe in moderate amounts, there are some precautions to keep in mind:


Squash seeds are high in nickel, which can trigger an allergic reaction in those with nickel allergies. Those with food allergy to pumpkin seeds should also avoid butternut squash seeds.

Choking Hazard

Whole squash seeds present a potential choking risk for young children who may swallow them whole. Always supervise young kids when consuming the seeds.

High Fiber Content

The seeds are very high in fiber, containing 5 grams of fiber per ounce. Consuming too much at once can cause gas, bloating and diarrhea. Introduce seeds to your diet gradually.

Salted Seeds

Many roasted and seasoned squash seeds contain very high amounts of sodium, so opt for unsalted if trying to limit salt intake. Check labels if purchasing pre-packaged seeds.

Pesticide Residue

Squash plants are prone to high pesticide residue. Opt for organic seeds or wash thoroughly before eating to minimize exposure to chemical contaminants.

While very healthy overall, those with allergies or on a low fiber diet should exercise caution when eating large amounts of raw butternut squash seeds. Introducing seeds slowly and buying organic can minimize risks.

Frequently Asked Questions

Here are answers to some common questions about eating raw butternut squash seeds:

Are raw butternut squash seeds safe to eat?

Yes, raw butternut squash seeds are safe to eat in moderation. They contain a small amount of a compound called cucurbitacin that is toxic in very high doses, but eating a few seeds is not dangerous. Cooking the seeds can further reduce compounds.

Do you have to cook butternut squash seeds to eat them?

No, you do not have to cook squash seeds to eat them. Although cooking brings out more flavor, the seeds can be consumed raw straight from a fresh squash. Just clean and dry seeds before eating them.

What do butternut squash seeds taste like raw?

Raw butternut squash seeds have a very mild, nutty flavor. They are not as flavorful as roasted seeds, but provide a pleasant crunch. Their mild taste makes them easy to add to smoothies, salads or yogurt.

Are raw squash seeds healthier than roasted?

Raw and roasted seeds have similar nutritional value. Roasting brings out more flavor but can damage some heat-sensitive nutrients like vitamin C. Raw seeds retain nutrients but lack the rich roasted flavor. For maximum health benefits, enjoy a combination of both raw and roasted.

Can you eat too many butternut squash seeds?

It’s possible to eat too many squash seeds. They are high in fat and calories, so portions should be limited to 1-2 ounces per day. Consuming very high amounts may also cause digestive issues or potential toxicity from cucurbitacin buildup over time. Moderation is key when snacking on seeds.

How long do raw butternut squash seeds last?

Fresh raw squash seeds removed from a whole squash and properly stored in the refrigerator will last 3-5 days. For longer storage up to 4 months, roast seeds, place in an airtight container and freeze. Properly frozen seeds retain their nutritional value.

The Bottom Line

Butternut squash seeds are an edible and highly nutritious part of the squash that are usually discarded. While they contain a small amount of a potentially toxic compound, eating a few raw squash seeds is completely safe.

Squash seeds provide protein, healthy fats, fiber and essential vitamins and minerals. Consuming them raw or roasted offers anti-inflammatory effects, heart health benefits, increased energy levels, immune support and more.

Enjoy snacking on tasty, crunchy butternut squash seeds to take advantage of their many nutrients and health perks. Just be sure to eat seeds in moderation and introduce them to your diet gradually to avoid digestive upset. With their stellar nutritional profile, squash seeds are too good to waste!

Leave a Comment