Kabocha squash, also known as Japanese pumpkin, is a delicious and nutritious winter squash packed with fiber, vitamins, and antioxidants. But what about its seeds? Many people wonder whether kabocha squash seeds are edible, how to prepare them for eating or planting, and what health benefits they offer.
- In this guide, we’ll explore:
- How to eat kabocha squash seeds
- The best ways to roast them for a healthy snack
- How to save kabocha squash seeds for planting
- Their nutritional benefits and culinary uses
Whether you’re looking to reduce food waste, enjoy a crunchy, healthy snack, or grow your own kabocha squash, this article has everything you need to know!
What Are Kabocha Squash Seeds?
Understanding Kabocha Squash
Kabocha squash is a Japanese winter squash with a sweet, nutty flavor and dense, creamy texture. It has deep green skin and vibrant orange flesh, making it a popular ingredient in soups, stews, and roasted dishes.
But many people discard the seeds without realizing their nutritional value and versatility.
What Do Kabocha Squash Seeds Look Like?
Kabocha squash seeds are:
- Flat, oval-shaped, and cream-colored
- Similar in size to pumpkin seeds but slightly smaller
- Covered in a thin shell, which can be eaten after roasting
Like other winter squash seeds, kabocha seeds are completely edible and can be used for snacking or planting.
Related Recipe: Try using roasted kabocha squash seeds as a crunchy topping for Kabocha Squash Soup!
Can You Eat Kabocha Squash Seeds?

Many people wonder if kabocha squash seeds are safe to eat and how they compare to other squash seeds. The answer is yes—they are completely edible, nutritious, and delicious when roasted.
Are Kabocha Squash Seeds Edible?
Kabocha squash seeds are just like pumpkin seeds and can be eaten raw, roasted, or even blended into recipes. However, the seeds are typically covered with a fibrous outer shell, which makes them chewy when raw. Roasting helps to enhance their texture and flavor while making them easier to eat.
Here’s how kabocha squash seeds compare to other popular squash seeds:
Type of Squash Seed | Edible? | Best Preparation Method | Taste & Texture |
---|---|---|---|
Kabocha Squash | Yes | Roasting, blending | Crunchy, nutty, slightly sweet |
Pumpkin | Yes | Roasting, blending | Mild, crunchy |
Butternut Squash | Yes | Roasting | Slightly bitter, chewy |
Acorn Squash | Yes | Roasting | Nutty, earthy |
How to Prepare Kabocha Squash Seeds for Eating
To enjoy kabocha squash seeds, follow these simple steps:
1. Remove the Seeds
- Cut the kabocha squash in half.
- Use a spoon to scoop out the seeds and pulp.
- Place them in a bowl of water to separate the seeds from the stringy flesh.
2. Clean the Seeds
- Rinse the seeds under running water to remove any remaining squash bits.
- Spread them on a paper towel and pat dry completely.
Tip: Let the seeds air dry for 30–60 minutes before roasting for extra crispiness!
3. Roast for Best Flavor and Texture
Raw squash seeds can be tough and chewy, so roasting enhances their crunchiness and nutty taste.
Health Benefits of Kabocha Squash Seeds
Kabocha squash seeds aren’t just tasty—they’re also packed with essential nutrients that support overall health. From heart health to better digestion, these seeds offer numerous benefits that make them a great addition to your diet.
Nutritional Value of Kabocha Squash Seeds
Kabocha squash seeds are rich in protein, fiber, healthy fats, and essential minerals. Here’s a breakdown of their nutritional profile per 1-ounce (28g) serving:
Nutrient | Amount | Health Benefit |
---|---|---|
Calories | 151 kcal | Provides energy |
Protein | 7g | Supports muscle growth & repair |
Healthy Fats | 13g | Contains heart-healthy omega-6 fatty acids |
Fiber | 1.7g | Promotes digestion and gut health |
Magnesium | 150mg (37% DV) | Helps with muscle & nerve function |
Zinc | 2mg (18% DV) | Boosts immune function |
Iron | 4.2mg (23% DV) | Supports red blood cell production |
Antioxidants | High | Protects cells from oxidative damage |
Source: USDA Nutrient Database
Top Health Benefits of Kabocha Squash Seeds
1. Supports Heart Health
- Rich in unsaturated fats, which help reduce bad cholesterol (LDL) levels.
- Contains magnesium, which promotes healthy blood pressure and circulation.
2. Boosts Immune Function
- High zinc content helps strengthen the immune system.
- Antioxidants protect cells from damage and fight inflammation.
3. Aids Digestion and Gut Health
- Fiber helps improve digestion and prevents constipation.
- Promotes a healthy gut microbiome, supporting overall wellness.
4. Supports Bone and Muscle Health
- Magnesium and phosphorus play a key role in maintaining strong bones and muscles.
- Protein content helps repair tissues and build muscle.
5. May Improve Sleep Quality
- Contains tryptophan, an amino acid that helps produce serotonin and melatonin—hormones that regulate sleep.
6. Provides Natural Energy
- Healthy fats and protein provide long-lasting energy, making them a great snack before workouts.
How Do Kabocha Squash Seeds Compare to Pumpkin Seeds?
Both kabocha and pumpkin seeds offer similar health benefits, but kabocha squash seeds are slightly smaller and have a sweeter, nuttier taste. Here’s a quick comparison:
Nutrient | Kabocha Squash Seeds | Pumpkin Seeds |
---|---|---|
Calories | 151 kcal | 163 kcal |
Protein | 7g | 8g |
Fiber | 1.7g | 1.8g |
Magnesium | 150mg | 156mg |
Zinc | 2mg | 2.2mg |
Both types of seeds are nutrient-dense and beneficial, but kabocha squash seeds have a more subtle, nutty sweetness that some people prefer.
How to Roast Kabocha Squash Seeds

Roasting kabocha squash seeds is the best way to enhance their flavor and crunch. Whether you prefer them savory, spicy, or sweet, roasted seeds make a delicious and nutritious snack.
- In this section, you’ll learn:
- How to prepare kabocha squash seeds for roasting
- The best roasting techniques for maximum crunch
- Tasty seasoning ideas to try
Step-by-Step Roasting Guide
1. Clean the Seeds
- Scoop the seeds out of the kabocha squash.
- Place them in a bowl of water and rub them with your fingers to remove the stringy pulp.
- Drain and rinse under cold water using a colander.
Tip: Soaking the seeds for 10-15 minutes helps loosen any stubborn bits of pulp.
2. Dry the Seeds
- Spread the cleaned seeds on a paper towel or kitchen cloth.
- Pat them dry as much as possible.
- Let them air dry for 30-60 minutes—this helps them roast evenly and get extra crispy.
Why is drying important? If the seeds are too wet, they will steam instead of roast, making them chewy rather than crispy.
3. Preheat the Oven
- Set your oven to 325°F (163°C).
- Line a baking sheet with parchment paper or lightly grease it with oil.
Why 325°F? A lower roasting temperature prevents the seeds from burning while ensuring even cooking and a crispy texture.
4. Season the Seeds
Toss the dry seeds with:
- 1 tbsp olive oil or melted butter (for crispiness)
- ½ tsp salt (for basic seasoning)
- Optional spices (see flavor variations below)
Tip: Mix the seeds well so they’re evenly coated with oil and spices.
5. Roast the Seeds
- Spread the seeds in a single layer on the baking sheet.
- Roast for 20-30 minutes, stirring every 10 minutes to ensure even browning.
- Remove from the oven when the seeds are golden brown and crisp.
How to Know When They’re Done? The seeds should be lightly golden and make a popping sound while roasting.
Tasty Flavor Variations
Roasted kabocha squash seeds can be savory, spicy, or sweet! Here are some delicious seasoning ideas:
Flavor | Seasoning Ingredients |
---|---|
Classic Salted | Salt + olive oil |
Garlic Parmesan | Garlic powder + grated Parmesan + black pepper |
Spicy Chili Lime | Chili powder + lime zest + cayenne pepper |
Sweet Cinnamon Sugar | Cinnamon + brown sugar + honey |
Smoky Paprika | Smoked paprika + sea salt + cumin |
Maple Glazed | Maple syrup + cinnamon + sea salt |
How to season them? Toss the seeds with oil and spices before roasting. For sweet versions, add sugar or honey after roasting to prevent burning.
How to Store Roasted Kabocha Squash Seeds
- To keep your seeds fresh and crispy:
- Let them cool completely before storing.
- Store in an airtight container at room temperature for up to 2 weeks.
- Keep in the fridge for up to 2 months.
- Freeze for up to 6 months (if you want to store them long-term).
Tip: If the seeds lose their crunch, pop them in a 300°F oven for 5 minutes to re-crisp them.
Creative Ways to Use Roasted Kabocha Squash Seeds
🔹 Snack on them as a healthy alternative to chips.
🔹 Toss them in salads for extra crunch.
🔹 Sprinkle on soups like Kabocha Squash Soup.
🔹 Blend into smoothies for a protein boost.
🔹 Use in granola bars or trail mixes.
🔹 Grind into a powder and mix into baked goods.
Can You Save Kabocha Squash Seeds for Planting?

If you love kabocha squash, why not grow your own? Saving and planting kabocha squash seeds is a great way to enjoy fresh, homegrown squash each season.
- In this section, you’ll learn:
- How to select the best seeds for planting
- How to clean and dry kabocha squash seeds
- The best way to store them until next season
How to Harvest Kabocha Squash Seeds for Planting
Not all seeds from a kabocha squash will germinate and grow into healthy plants. To increase your success, follow these steps:
1. Choose the Best Squash
- Select a fully ripe kabocha squash (the skin should be deep green or orange and firm).
- Avoid using seeds from store-bought hybrid squash, as they may not produce the same quality fruit.
Tip: If possible, save seeds from an organic, non-hybrid kabocha squash for better germination results.
2. Scoop and Separate the Seeds
- Cut the squash in half.
- Use a spoon to scoop out the seeds and pulp.
- Place them in a bowl of water—the viable seeds will sink, and bad seeds will float.
3. Clean the Seeds
- Rinse the seeds under cold running water.
- Remove any remaining pulp by rubbing them between your fingers.
- Spread them on a paper towel and pat dry.
Important: Do not soak the seeds for too long, as excess moisture can reduce their ability to sprout.
How to Dry Kabocha Squash Seeds for Planting
Drying is essential to prevent mold and ensure long-term storage. Follow these steps:
1️⃣ Spread the seeds on a dry paper towel or cloth.
2️⃣ Place them in a cool, dry area with good airflow (avoid direct sunlight).
3️⃣ Stir the seeds once a day to ensure even drying.
4️⃣ Let them dry for 1-2 weeks until completely hardened.
How to test dryness? Try snapping a seed in half. If it bends, it’s not dry enough. If it snaps cleanly, it’s ready for storage.
How to Store Kabocha Squash Seeds for Planting
To keep seeds viable for up to 3 years, follow these storage tips:
- Store in a paper envelope or mesh bag (avoid plastic, which traps moisture).
- Keep in a cool, dark place (ideal temperature: 40-50°F).
- Label with the date and squash variety for easy identification.
- Add a small silica gel packet to absorb excess moisture.
Tip: Store seeds in the refrigerator in a sealed jar for best results.
How to Germinate Kabocha Squash Seeds
When spring arrives, it’s time to plant your saved seeds! Here’s how to germinate them for the best growth:
1️⃣ Start indoors 3-4 weeks before the last frost.
2️⃣ Plant 1 inch deep in seed-starting soil.
3️⃣ Keep soil warm (75-85°F) and moist.
4️⃣ Seeds should sprout in 7-10 days.
5️⃣ Transplant outdoors after the danger of frost has passed.
Want to learn how to grow kabocha squash successfully? Stay tuned for future gardening guides!
Common Questions About kabocha Squash Seeds
Many people wonder whether squash seeds, including kabocha squash seeds, are safe to eat, how they affect health, and how to prepare them properly. Here, we’ll answer some of the most common questions about squash seeds.
1. Is It OK to Eat Squash Seeds?
- Yes! Squash seeds, including kabocha squash seeds, are completely safe to eat. They are packed with fiber, protein, healthy fats, and essential minerals.
Best Way to Eat Them: Roast them for a crunchy snack, blend them into smoothies, or sprinkle them on salads for extra nutrition.
2. Do Squash Seeds Contain Cucurbitacin?
Cucurbitacin is a natural compound found in some wild squash varieties. It gives squash a bitter taste and can cause digestive discomfort if consumed in large amounts.
Are Kabocha Squash Seeds Safe?
- Yes! Cultivated varieties like kabocha squash have very low levels of cucurbitacin, making their seeds completely safe to eat.
Warning: If your kabocha squash tastes extremely bitter, discard it—it may have cross-pollinated with a wild variety that contains higher cucurbitacin levels.
3. How Do You Save Kabocha Squash Seeds?
To save seeds for eating or planting:
1️⃣ Scoop them out from a ripe kabocha squash.
2️⃣ Rinse under cold water to remove pulp.
3️⃣ Pat dry and let them air dry for 1-2 days.
4️⃣ Store in an airtight container for snacking OR a paper envelope for planting.
Tip: Keep stored seeds in a cool, dry place for longer shelf life.
4. Do I Need to Remove Seeds from Squash Before Cooking?
It depends on how you’re cooking the squash!
Cooking Method | Remove Seeds? | Why? |
---|---|---|
Roasting Whole | No | Seeds roast inside and add flavor. |
Steaming/Boiling | Yes | Seeds become soggy and inedible. |
Baking Halves | Yes | Best texture when removed first. |
Soup Making | Yes | Helps create a smooth texture. |
Best Practice: If you’re roasting the squash whole, you can leave the seeds in. But for most recipes (like soup or baking), it’s best to remove the seeds first and roast them separately.
5. Can You Eat Raw Kabocha Squash Seeds?
- Yes, but… Raw squash seeds have a chewy outer shell and can be hard to digest. Roasting improves flavor and texture while making them easier to eat.
If Eating Raw: Soak the seeds overnight to soften them and improve digestion.
6. How Long Do Kabocha Squash Seeds Last?
Use | Storage Method | Shelf Life |
---|---|---|
For Eating | Airtight container at room temp | 2 weeks |
For Eating | Airtight container in fridge | 2 months |
For Eating | Freezer in sealed bag | 6 months |
For Planting | Paper envelope in cool, dry place | 2-3 years |
Tip: Roasted seeds last longer in the fridge or freezer than at room temperature.
Best Ways to Use Kabocha Squash Seeds
Kabocha squash seeds are incredibly versatile. They can be used in various ways to add texture, nutrition, and flavor to meals. Whether you enjoy them as a snack, incorporate them into recipes, or use them for non-culinary purposes, these seeds are a great way to reduce waste while benefiting from their nutrients.
1. Culinary Uses for Kabocha Squash Seeds
Eat Them as a Snack
Roasted kabocha squash seeds make a simple, protein-packed snack. Toss them with salt, spices, or a drizzle of honey for extra flavor.
A combination of cinnamon, chili powder, and maple syrup creates a unique sweet and spicy snack.
Sprinkle Them on Salads
Adding roasted squash seeds to salads enhances the crunch and nutritional value. They pair well with spinach, kale, or mixed greens.
Some great salad combinations include:
- Spinach and avocado salad for added protein
- Roasted beet and goat cheese salad to balance sweetness with nuttiness
- Kale and cranberry salad for a combination of tart and crunchy flavors
Use Them in Soups and Stews
Roasted kabocha squash seeds make an excellent topping for soups and stews. Their nutty flavor complements creamy or hearty dishes.
They are especially delicious sprinkled on top of Kabocha Squash Soup, adding both texture and a toasty flavor.
Blend Them into Smoothies
For a plant-based protein boost, blend kabocha squash seeds into smoothies. Their mild flavor won’t overpower other ingredients, but they add fiber, healthy fats, and minerals.
Some great combinations include:
- Banana and peanut butter smoothie for a protein-rich option
- Berry and almond milk smoothie for an antioxidant boost
- Pumpkin spice protein shake for a seasonal twist
Add Them to Granola and Trail Mix
Homemade granola and trail mix benefit from the crunch of roasted kabocha squash seeds. They pair well with dried fruit, nuts, and a touch of dark chocolate.
A simple mix could include:
- Roasted kabocha squash seeds
- Dried cranberries or raisins
- Dark chocolate chips
- Almonds and walnuts
- Coconut flakes
Make Squash Seed Butter
Like peanut or almond butter, squash seeds can be blended into a smooth, spreadable butter.
To make squash seed butter:
- Roast the seeds at 325°F for 20 minutes.
- Blend in a food processor with a pinch of salt and a small amount of oil until smooth.
- Store in a jar and use as a spread for toast, crackers, or baked goods.
For a naturally sweet variation, add a little cinnamon or honey.
Use Them in Baked Goods
Roasted and crushed squash seeds add a nutty flavor to baked goods. They can be mixed into cookie dough, sprinkled on top of bread or muffins, or added to pancakes and waffles for extra crunch and nutrition.
2. Non-Culinary Uses for Kabocha Squash Seeds
Garden Compost and Fertilizer
Crushed kabocha squash seeds can be added to compost to enrich garden soil. They break down over time, providing essential minerals to plants.
Pet Food Additive (Safe in Moderation)
Unsalted, roasted squash seeds can be added to a dog’s diet in small amounts. They provide healthy fats that support skin and coat health. However, it’s important to introduce them gradually and ensure they are not consumed in large quantities, as excessive amounts can cause digestive discomfort.
DIY Beauty and Skincare
Crushed squash seeds can be used as a natural exfoliating scrub, removing dead skin cells. The oil extracted from squash seeds is also rich in vitamin E, which helps moisturize and nourish the skin.
Do You Need to Remove Seeds Before Cooking Kabocha Squash?
When preparing kabocha squash, one common question is whether the seeds should be removed before cooking. The answer depends on how the squash will be used. In some cases, leaving the seeds in can enhance the flavor, while in others, removing them improves texture and presentation.
Cooking Kabocha Squash with Seeds vs. Without
When to Leave the Seeds In
If roasting the squash whole or halved, the seeds can be left inside during cooking. This method helps retain moisture and allows the seeds to roast naturally within the squash.
Leaving the seeds in is useful when:
- Roasting a whole kabocha squash for a soft, caramelized texture
- Cooking the squash with its skin for easier handling after baking
- Enhancing the natural nutty flavor of the squash
After roasting, the seeds can be scooped out and eaten separately or discarded.
When to Remove the Seeds Before Cooking
In most cases, removing the seeds before cooking provides better results. This is especially important for recipes where a smooth texture is needed, such as soups or purées.
Removing the seeds is recommended when:
- Steaming or boiling kabocha squash for mashes or purées
- Baking squash halves with seasoning for a tender and even texture
- Preparing squash for soups or blended recipes where smoothness is key
How to Easily Remove Kabocha Squash Seeds
Step-by-Step Guide
- Cut the Squash in Half
- Use a sharp knife to slice the kabocha squash in half.
- If the squash is too firm, microwave it for one to two minutes to soften.
- Scoop Out the Seeds
- Use a sturdy spoon to scrape the seeds and stringy pulp from the center.
- A melon baller or ice cream scoop can make the process easier.
- Separate the Seeds from the Pulp
- Place the seeds in a bowl of water and stir gently.
- The pulp will sink while the seeds float, making separation easier.
- Use or Store the Seeds
- If roasting, dry the seeds thoroughly before seasoning and baking.
- If saving for planting, spread them out to air dry completely before storage.
Best Cooking Methods for Kabocha Squash Without Seeds
Roasting
- Cut the squash into halves or wedges.
- Brush with olive oil and season with salt and spices.
- Roast at 400°F for 30 to 40 minutes until golden and tender.
Steaming or Boiling
- Peel and cube the squash.
- Steam for 15 to 20 minutes or boil for 10 to 15 minutes until soft.
- Use in soups, purées, or mashed dishes.
Baking
- Halve the squash and place cut-side down on a baking sheet.
- Bake at 375°F for 40 to 50 minutes.
- Scoop out the flesh and use in recipes.
Whether or not to remove kabocha squash seeds before cooking depends on the method being used. For roasting whole, leaving the seeds in can enhance moisture and flavor. For soups, purées, and dishes requiring a smooth texture, removing the seeds is the better option.
If the seeds are removed, they can be saved for roasting or planting, making the most out of the squash.
Storing and Preserving Kabocha Squash Seeds
Proper storage ensures kabocha squash seeds remain fresh for eating or viable for planting.
Storing Roasted Seeds
After roasting, let the seeds cool completely. Store them in an airtight container at room temperature for two weeks, in the refrigerator for two months, or in the freezer for six months. If they become soft, reheat in a 300°F oven for five minutes.
Storing Seeds for Planting
Cleaned seeds should be dried for one to two weeks in a cool, ventilated space. Store in a paper envelope or glass jar with a silica packet to absorb moisture. Keep in a cool, dark place (40-50°F) or in the refrigerator for up to three years.
Signs of Spoilage
For roasted seeds: rancid smell, mold, or a stale texture.
For planting seeds: mold, shriveling, or low germination rates.
Proper storage preserves flavor, texture, and viability for long-term use.
FAQs About Kabocha Squash Seeds
Can you eat the seeds in kabocha squash?
Yes, kabocha squash seeds are edible, nutritious, and delicious when roasted. They are similar to pumpkin seeds and can be eaten as a snack or used in recipes.
What are the benefits of kabocha squash seeds?
Kabocha squash seeds are rich in protein, fiber, healthy fats, magnesium, and zinc. They support heart health, digestion, immunity, and energy levels.
Can you save kabocha squash seeds?
Yes, you can dry and store them for either planting or eating. Proper drying and storage help maintain their viability for up to three years for planting.
Is it OK to eat squash seeds?
Absolutely! Squash seeds are safe to eat, whether raw or roasted. Roasting enhances their flavor and makes them easier to digest.
Do squash seeds contain cucurbitacin?
Most cultivated squash varieties, including kabocha, contain little to no cucurbitacin, making their seeds safe to eat. Wild squash may have higher levels, which can cause a bitter taste.
How do you save kabocha squash seeds?
For planting: Rinse, dry for one to two weeks, and store in a cool, dry place.
For eating: Roast them with seasonings and store in an airtight container.
Do I need to remove seeds from squash before cooking?
It depends on the recipe. For roasting whole squash, seeds can be left inside. For soups, purées, or baking, it’s best to remove them for a smoother texture.
Kabocha squash seeds are a nutritious and versatile ingredient that can be enjoyed in many ways. Whether roasted for snacking, blended into recipes, or saved for future planting, these seeds offer great value with minimal waste.
Eating them provides essential nutrients like protein, fiber, and healthy fats, supporting overall health. Proper storage keeps them fresh for months, whether for consumption or gardening.
If you’ve never roasted kabocha squash seeds, now is the perfect time to try! With the right seasoning, they make an excellent, crunchy snack. If you prefer gardening, properly dried seeds can yield fresh squash in the next growing season.
By incorporating kabocha squash seeds into your routine, you can make the most of this winter squash while enjoying its health benefits and sustainability.