Fruit seeds: which ones can you eat?

Not all fruit seeds are the same. Some are edible and even healthy: don't waste them. Others, however, can cause problems if ingested and should be avoided.

Fruit seeds that can be eaten 

These are the seeds of fruits that can be eaten without any risk, and, in some cases, even having some benefits. 

Watermelon seeds

Watermelon seeds are edible. They can be eaten as is or toasted; in many cuisines, they are also salted and eaten as a snack.

Grape seeds

Grape seeds are edible, although they have a slightly bitter taste. They are often ingested with the fruit without any problems: they are rich in fiber and polyphenols, which are natural antioxidants and anti-inflammatories.

Kiwi seeds

The small black seeds of the kiwi are completely edible and are a normal part of the fruit.

Apple seeds (with caution)

Apple seeds can be ingested accidentally without any problems, but they contain small amounts of substances that, in large doses, can release toxic compounds. In short: a few seeds aren't a problem, but consuming many isn't recommended.

Pear seeds

Similar to those in apples: generally not dangerous in small quantities, but should not be consumed intentionally.

Citrus seeds (orange, lemon, etc.)

They are edible but very bitter. They are not toxic in the quantities typically ingested accidentally.

Pomegranate seeds

They are normally eaten together with the pulp and are completely safe and nutritious.

Fruit seeds to avoid 

The pits of various fruits should be avoided first of all because they contain amygdalin, a substance that, in high doses, can be toxic.

• Apricot, peach, cherry, plum (stones): The inner shell contains substances that can release cyanide if chewed or crushed.
• Apple and pear seeds in large quantities: not for regular consumption.

Read also: 

• Oilseeds: The Best and How to Use Them
• How to use pumpkin seeds in cooking