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Shelled VS Whole Pumpkin Seeds - Which Is Better For You?

Whether you’ve decided to make the most of your Halloween pumpkin and are currently wondering if it’s worth the effort to remove the husks from the seeds, or you’re simply interested to know if you’re missing out on essential nutrients by buying your pumpkin seeds shelled - we’ve got you covered. Read on to find out what the difference is between whole pumpkin seeds and shelled pumpkin seeds. 

Can You Eat The Shells Of Pumpkin Seeds

Yes! In fact, many people prefer to do so. Pumpkin seed shells are really more like husks and are nowhere near as sharp and unpleasant as sunflower seed shells, for example. Largely made of insoluble fiber, pumpkin seed shells are a great way to increase your dietary fiber intake, and they add a satisfying crunch to your pumpkin seeds too. 

I’ve Heard That Whole Pumpkin Seeds Can Upset Your Stomach?

Because whole pumpkin seeds contain more than double the fiber of shelled pumpkin seeds, some people find that they need to spend a little more time on the loo! If you aren’t used to eating a lot of fiber in one sitting, then we recommend drinking plenty of water with your whole pumpkin seeds and watching how many you eat - perhaps start with half a serving (0.5oz) and see how you feel before eating more. 

Which Is Better For You?

At the end of the day, what matters most is that you are eating pumpkin seeds at all! Regardless of whether you eat them shell on or de-shelled, you are already receiving a whole host of nutrients and health benefits that those who aren’t eating pumpkin seeds are missing out on. But we know that’s not the answer you’re looking for. So which is better? Ultimately, the nutrient hub of pumpkin seeds are the seeds themselves, not the shell; the shell is made up largely of fiber. Therefore, by removing the shell, you still receive a large portion of the nutrients; you just miss out on the extra dietary fiber. By removing the shell from pumpkin seeds, you cut their fiber content by more than half - so the real question is - do you need the fiber? If you know your fiber content is lacking, then whole pumpkin seeds are going to be better for you. If you find that whole pumpkin seeds upset your stomach or spoil your enjoyment of eating pumpkin seeds - then give them a miss and opt for de-shelled instead. Here at Ayoub’s, we’ve got you covered and stock a selection of both whole pumpkin seeds and shelled pumpkin seeds for you to enjoy.

Read up on how to best store your pumpkin seeds so they don't go bad.

January 07, 2021 by Gillian Brady
Tags: Seeds
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