Quick Answer
Prickly pear seeds are generally considered safe to eat in small quantities. The seeds contain oxalates which can be potentially toxic in very large doses, but eating a few seeds is not dangerous. Some people may experience mild digestive upset from eating the seeds, so it’s best to start with just a few to see how your body reacts. The seeds can be eaten raw, roasted, or ground into flour. Overall, prickly pear seeds are a nutritious addition to the diet for most people when consumed in moderation.
What Are Prickly Pear Seeds?
Prickly pear seeds come from the fruits of prickly pear cacti, which are oval-shaped cacti native to the Americas. There are around 200 species of prickly pear cacti found in North and South America. The plant produces vibrantly colored fruits, ranging from purple to red to yellow. Inside the fruits are clusters of hard black seeds.
The seeds are about 2-4 mm long and oval or tear-drop shaped. They have a smooth, glossy surface and are very hard. The seeds can range in color from brown to black.
Prickly pear seeds have been consumed as food by indigenous peoples of the Americas for thousands of years. The edible seeds are found inside the fleshy pulp of ripe prickly pear fruits. The pulp and seeds can be eaten raw, cooked, dried, or processed into food products.
Nutritional Profile
Prickly pear seeds are highly nutritious, offering an impressive array of vitamins, minerals and antioxidants. Here is the typical nutritional profile for 100g of prickly pear seeds (1):
- Calories: 557
- Fat: 51g
- Protein: 16g
- Carbs: 16g
- Fiber: 40g
- Vitamin C: 2mg (3% DV)
- Calcium: 140mg (10% DV)
- Iron: 5.4mg (30% DV)
- Magnesium: 110mg (30% DV)
- Phosphorus: 860mg (80% DV)
- Potassium: 1500mg (30% DV)
The seeds are very high in fiber, protein, vitamins and minerals like iron, calcium, magnesium and potassium. They also contain plant compounds called flavonoids which act as antioxidants in the body.
Overall, the seeds can be considered a good source of essential nutrients. Adding them to your diet may provide health benefits.
Benefits of Eating Prickly Pear Seeds
Here are some of the top health benefits associated with consuming prickly pear seeds:
Rich in Antioxidants
Prickly pear seeds contain polyphenols, flavonoids, flavonols, and betalains – compounds that act as antioxidants in the body (2).
Antioxidants help neutralize free radicals and oxidative stress, reducing inflammation and protecting cells from damage. This may lower the risk of chronic diseases.
High in Fiber
The seeds are packed with insoluble and soluble fiber. Just 100g provides 40g of fiber, meeting over 100% of the recommended daily intake (3).
Fiber promotes regularity, gut health and healthy cholesterol levels. It also slows digestion to help control blood sugar.
Supports Heart Health
The fiber, antioxidants, potassium, and magnesium in prickly pear seeds are great for cardiovascular health (4).
These nutrients help lower blood pressure, improve circulation, and decrease oxidative damage and inflammation – all protecting heart health.
Helps Control Blood Sugar
Some research indicates the fiber and antioxidants in prickly pear seeds can stabilize blood sugar levels (5).
The high fiber content slows digestion, preventing spikes and crashes in blood glucose. And the antioxidants help improve insulin sensitivity.
This makes the seeds beneficial for managing diabetes.
May Promote Weight Loss
Due to the high fiber and ability to control blood sugar, prickly pear seeds may also aid weight loss (6).
Fiber increases satiety after eating, reducing overall calorie intake. And stabilized blood sugar prevents insulin resistance and fat storage.
Replacing high-calorie or high-carb foods with the seeds could potentially help manage weight.
Other Benefits
Some other potential benefits of eating prickly pear seeds include:
- Improves digestion
- Supports bone health
- Boosts immunity
- Increases energy
Overall the seeds offer an impressive nutrition profile and antioxidant content that can benefit health in many ways.
Are Prickly Pear Seeds Toxic?
Prickly pear seeds contain small amounts of oxalic acid and oxalates. In high doses, oxalates can be toxic to humans.
However, the oxalate levels in cactus seeds are generally not high enough to be dangerous.
Some sources claim the seeds have 1550-1960mg of oxalates per 100g (7). This is considered a high amount, but likely won’t cause toxicity unless extremely large portions are eaten.
For comparison, spinach contains 750-9750mg of oxalates per 100g. Rhubarb has 605-755mg. And nuts like almonds and peanuts have 140-600mg per 100g (8).
So while prickly pear seeds are relatively high in oxalates, many common foods contain similar or greater amounts.
Overall, consuming a few seeds at a time is not considered dangerous. But very high intakes may potentially cause health risks.
Symptoms of Oxalate Toxicity
If too many oxalate-rich foods are eaten, it can cause a condition called oxalosis. Symptoms may include (9):
- Digestive issues like bloating, cramping or diarrhea
- Kidney pain or kidney stones
- Burning or tingling sensation in the mouth
- Sore throat or mouth ulcers
- Loss of appetite
- Weakness or fatigue
In severe cases, extremely high oxalate levels can damage kidney function or even be fatal.
However, this requires eating massive amounts that are not practical or sensible. As long as consumption is moderate, prickly pear seeds are considered safe for most people.
Those with a history of kidney stones or digestive problems may still want to avoid overdoing it.
Are Prickly Pear Seeds Toxic to Dogs?
Prickly pear seeds can also pose a danger to dogs if large amounts are eaten. The oxalates may cause similar toxicity symptoms as in humans.
Dogs that ingest significant quantities of seeds could potentially develop complications like kidney damage or gastrointestinal obstruction (10).
Smaller dogs are at greater risk than larger breeds. Make sure to keep prickly pear fruits away from curious pets.
If your dog eats more than just a few seeds, contact your vet right away. They can recommend whether induced vomiting or other treatment is needed.
Can You Eat Prickly Pear Seeds Raw?
Prickly pear seeds can be safely eaten raw. Indigenous peoples traditionally consumed the raw seeds straight from the fruits.
The outer seed coat is hard, but the seeds can be chewed and eaten whole. The interior has a mild nutty, earthy taste.
You can also grind up raw prickly pear seeds to make flour using a coffee grinder. Add the flour to baked goods, cereals or smoothies.
Some people prefer to soak the seeds before eating to soften them and improve digestibility.
Overall, raw prickly pear seeds make a handy nutritious snack straight from the fruit. Just avoid over-indulging due to their oxalate content.
How to Roast Prickly Pear Seeds
Roasting brings out the nutty flavor of prickly pear seeds. It makes them crunchier with a toasted taste.
Here is a simple prickly pear seed roasting method:
Ingredients
- 1 cup prickly pear seeds
- 1 tsp olive oil or coconut oil
- Pinch of sea salt
Instructions
- Preheat oven to 300°F.
- Toss seeds in oil and spread evenly on a baking sheet.
- Roast for 15-20 minutes, stirring halfway.
- Remove from oven and sprinkle with salt.
- Let cool before eating.
The roasted seeds make a crunchy, savory snack. Try adding them to trail mixes or cereals.
Soaking the seeds for a few hours before roasting can make them crispier. Just drain well and pat dry before oiling and roasting.
Using Prickly Pear Seeds in Recipes
Here are a few ways to use prickly pear seeds creatively in recipes:
Prickly Pear Seed Flour
Grind seeds into a flour to use in baking. Substitute up to 1/4 of the wheat flour in recipes with prickly pear seed flour.
Seed Butter
Process the seeds in a food processor to make a spreadable butter, similar to peanut or almond butter.
Beverages
Add some seeds to your morning smoothie or protein shake. You can also brew roasted seeds into a tea.
Seed Bark
Mix ground prickly pear seeds with cacao or chocolate to make a crunchy seed bark.
Baked Goods
Fold roasted seeds into muffins, breads, granola bars for added nutrition.
Breakfast Bowls
Top yogurt, oatmeal or chia pudding with prickly pear seeds for extra texture.
Salads
Sprinkle raw or toasted seeds onto green salads, grain bowls, chicken salads.
The mild flavor pairs well with both savory and sweet foods. Get creative with adding seeds to your everyday meals and snacks.
Risks and Precautions
Prickly pear seeds are generally safe when eaten in moderation, but there are some precautions to keep in mind:
- Avoid eating very large portions due to the oxalate content. Stick to a handful or few tablespoons at a time.
- Introduce seeds slowly to check for any digestive issues.
- Don’t substitute seed flour for all the wheat flour in baked goods recipes.
- Anyone with kidney problems should consult their doctor before eating seeds.
- Keep seeds away from dogs and small children due to choking hazard.
As with any new food, start small and see how your body responds. Make sure to drink plenty of fluids as well to aid digestion.
For most people, enjoying prickly pear seeds in moderation is perfectly safe. But be cautious with portion sizes and watch for any adverse reactions.
Frequently Asked Questions
Here are answers to some common questions about eating prickly pear seeds:
Do you chew prickly pear seeds?
Yes, you can chew the seeds whole. The outer coating is hard but the interior is soft enough to chew. Chew well before swallowing to aid digestion.
What do prickly pear seeds taste like?
Prickly pear seeds have a mild nutty, earthy taste. When roasted, they take on a crunchier texture and more robust toasted flavor.
Are prickly pear seeds healthy?
Yes, prickly pear seeds provide fiber, protein, antioxidants, and important vitamins and minerals like iron, calcium and potassium. They offer many benefits when consumed in moderation.
Do you swallow prickly pear seeds?
Most people swallow the seeds whole after chewing well, or consume ground seed flour in recipes. You can also spit out the fibrous seed coats after chewing if desired.
How do you prepare prickly pear seeds?
Popular preparation methods include consuming seeds raw, roasted, dried and ground into flour. Soaking before use can help soften the seeds. Seeds can be added to both sweet and savory recipes.
Conclusion
Prickly pear seeds can make a nutritious addition to the diet when eaten in reasonable amounts. They provide protein, fiber, antioxidants and essential vitamins and minerals.
Research shows prickly pear seeds may offer health benefits like stabilizing blood sugar, promoting digestion, and protecting heart health.
However, very high intakes should be avoided due to the presence of oxalic acid. Consuming more than a few tablespoons of seeds at a time may cause digestive issues or other complications in sensitive people.
In moderation, most people can safely eat prickly pear seeds raw, roasted, or ground into flour to take advantage of their unique nutrition profile and health effects. Simply control portion sizes and monitor your tolerance. Paired with a balanced diet, seeds can be a healthy dietary choice.
