Spaghetti squash is a nutritious winter squash that can be used as a lower-carb alternative to traditional pasta. While the flesh of spaghetti squash can be consumed safely raw or cooked, many people wonder whether the seeds are also edible in their raw form.
Are Raw Spaghetti Squash Seeds Toxic?
Raw spaghetti squash seeds are not inherently toxic. In fact, seeds from winter squashes like spaghetti squash, butternut squash, and pumpkin contain beneficial nutrients and can be eaten raw or roasted.
However, there are a few things to keep in mind with raw squash seeds:
- Bitter taste – Raw squash seeds have a bitter, unpalatable taste that puts many people off from eating them.
- Cyanide compounds – All squash seeds contain trace amounts of cyanide compounds. These are deactivated when roasted.
- Contamination risk – Eating raw seeds of any kind poses a higher contamination risk from bacteria, mold, etc. compared to cooked seeds.
Overall, while raw spaghetti squash seeds won’t make you sick, their bitter taste and negligible cyanide content make roasting a better preparation method.
Nutritional Benefits of Roasted Spaghetti Squash Seeds
When spaghetti squash seeds are roasted, their nutrition profile changes significantly. The roasting process:
- Enhances flavor by browning and caramelizing natural sugars
- Deactivates cynanide compounds and neutralizes antinutrients like phytic acid
- Makes nutrients more bioavailable for absorption
Some of the key nutrients found in roasted squash seeds include:
| Nutrient | Amount per 1 oz (28g) |
|---|---|
| Calories | 167 |
| Fat | 14g |
| Protein | 9g |
| Fiber | 2g |
| Magnesium | 92mg (23% DV) |
| Phosphorus | 332mg (33% DV) |
| Manganese | 0.5mg (26% DV) |
| Copper | 0.3mg (15% DV) |
| Zinc | 1.1mg (10% DV) |
As you can see, roasted spaghetti squash seeds provide significant amounts of minerals like magnesium, phosphorus, manganese, copper and zinc.
Fiber
The fiber in squash seeds helps promote digestive regularity and gut health. Fiber also helps slow the absorption of sugars, which stabilizes blood sugar levels.
Protein
The protein in roasted squash seeds make them a filling, nutritious snack. Protein helps curb hunger while also providing amino acids for muscle growth and recovery.
Healthy Fats
Around 50% of the calories in squash seeds come from fats. However, they provide primarily monounsaturated and polyunsaturated fats that can improve heart health markers like cholesterol when eaten in moderation.
Magnesium
Magnesium is an important mineral for blood pressure regulation, nerve transmission, bone health, and muscle function. Most Americans don’t get enough magnesium in their diets.
Other Micronutrients
Roasted spaghetti squash seeds also deliver a spectrum of other micronutrients like manganese, phosphorus, copper and zinc that act as cofactors in countless bodily processes and immune function.
How to Roast Spaghetti Squash Seeds
Roasting spaghetti squash seeds is simple:
- Rinse seeds and pat dry
- Toss dry seeds with oil, spices, salt and pepper
- Spread on baking sheet in single layer
- Roast at 300°F for 15-20 minutes until golden brown
- Stir/flip seeds halfway through for even roasting
Flavoring ideas: sea salt, chili powder, cumin, curry powder, garlic powder, nutritional yeast, lime zest, smoked paprika, cayenne, etc.
Storage and Food Safety
To extend shelf life, store roasted spaghetti squash seeds in an airtight container in the fridge for 1-2 weeks or freeze for up to 3 months.
Discard any seeds that smell bitter or rancid. Also, roasted seeds should not be given to dogs as their gastrointestinal systems cannot properly digest them.
Conclusion
While raw spaghetti squash seeds aren’t toxic, they don’t make for an appetizing snack. However, roasted spaghetti squash seeds are crunchy, mineral-rich and full of flavor. Roasting deactivates antinutrients, boosts bioavailability of nutrients, and enhances the taste of the seeds.
Try saving and roasting the seeds the next time you cook up a spaghetti squash. Just a handful makes for a nutritious snack that beats nutritionally empty pre-packaged snacks any day.