Can I eat pumpkin seeds while pregnant?

Health NZ puts nuts and seeds in the food group that gives protein, iron and zinc, and asks for at least 3 servings from that group a day in pregnancy, including 1 of nuts and seeds. Health Canada says nuts and seeds contain healthy fats, such as omega-3 fatty acids, and lists them among high-fibre foods. MyHealthfinder lists seeds among the plant-based protein foods for pregnancy, and among the whole foods that give healthy fats, with nuts, avocados and olive oil.

Raw pumpkin seeds aren't named in any of these six countries' pregnancy guidance, so Doola Scan shows No known issues for them, as it does for roasted seeds.

No country sets a limit for pumpkin seeds. Health NZ counts a small handful (30 g) of nuts or seeds as one serving, and asks for at least one serving of nuts and seeds every day in pregnancy.

None of the six countries names a form of pumpkin seed to avoid, so it's up to you: on their own as a snack, or on salad, porridge or yoghurt. Health Canada lists nuts and seeds among the high-fibre foods to eat in pregnancy.

None of these countries' pregnancy guidance lists side effects or warnings for pumpkin seeds. If something you've eaten worries you, talk to your midwife or doctor.

The guidance is the same in every trimester. Pumpkin seeds aren't named in any of the six countries at any point in pregnancy.

Pepitas, the shelled green pumpkin seeds, aren't on any of these countries' pregnancy lists either, so Doola Scan shows No known issues. Doola Scan reads a flavoured or salted pack ingredient by ingredient, so scan the label if it has a seasoning mix.

Pumpkin seed oil isn't on any of these countries' pregnancy lists, so Doola Scan shows No known issues for it in food. Health Canada counts vegetable oils, along with nuts and seeds, among the foods that contain healthy fats.

Pumpkin seeds aren't on the pregnancy food lists of these six countries, raw or roasted. Health NZ counts a small handful (30 g) of nuts or seeds as one daily serving in pregnancy.

Yes. Take a photo of the plate, the menu or the label, and Doola Scan checks every ingredient against your country's pregnancy guidance. Food scans are free, 3 a day.

Often the mix matters more than the pumpkin seed. Trail mix, granola and seed packs can include other nuts, dried fruit, chocolate or herbs, so read the full label, allergen line included, not just the front name. If a dish with seeds sat out or smells stale, go by the rule for the whole food.