Nutrient Retention: Raw Seeds Win Raw pumpkin seeds retain their full nutritional profile, including vitamins, antioxidants, and healthy fats. Roasting at high temperatures can reduce some nutrients, like Vitamin E and certain polyunsaturated fats.
Digestibility: Roasted Seeds Are Easier on the Stomach Raw pumpkin seeds contain phytic acid, which can hinder mineral absorption. Roasting reduces phytic acid, making the nutrients more bioavailable and easier to digest.
Antioxidant Levels: Minimal Difference Both raw and roasted pumpkin seeds contain antioxidants, which help fight inflammation. However, light roasting at low temperatures (around 160°F/75°C) preserves most antioxidants while enhancing flavor.
Healthy Fats: Raw Seeds Retain More Raw pumpkin seeds contain more heart-healthy fats, such as omega-3s. Roasting at high temperatures can cause fat oxidation, reducing some of their health benefits.
Taste and Texture: Roasted for Flavor, Raw for Freshness Roasting enhances the flavor, crunch, and aroma of pumpkin seeds. Raw seeds, on the other hand, have a milder taste and a chewier texture.
Which One Should You Choose? – Choose raw if you want maximum nutrients and healthy fats. – Choose roasted if you prefer better digestibility and enhanced flavor—but roast at low temperatures to minimize nutrient loss.