What fruit is full of seeds? A guide to seedy fruits

December 29, 2025 •

3 min read

A single pomegranate can contain a staggering 200 to 1,400 seeds, known as arils, making it one of the top contenders for what fruit is full of seeds. The number of seeds varies depending on the fruit's size and variety, but its sheer volume makes it an exceptional example. Many other popular fruits also feature numerous seeds, some of which are surprisingly edible and nutritious.

Quick Summary

This guide covers several fruits known for their numerous seeds, such as pomegranate, kiwi, and strawberry. It details the seeds' edibility and nutritional benefits, alongside interesting botanical information on why certain fruits are packed with them.

Key Points

Pomegranate: A single fruit can hold hundreds of seeds, or arils, which are juicy, edible, and rich in antioxidants.
Strawberry: This fruit uniquely bears its approximately 200 edible seeds on its exterior surface.
Kiwi: The green or gold flesh of a kiwi is embedded with tiny, crunchy black seeds that are a good source of omega-3 fats and fiber.
Passion Fruit: The sweet-tart pulp of this tropical fruit is full of numerous black, crunchy seeds that are meant to be eaten.
Guava: This fruit contains many hard, edible seeds distributed throughout its soft flesh, offering extra dietary fiber.
Botanical Context: The primary purpose of a fruit is to protect and disperse seeds, explaining why some are packed with them.
Edibility Varies: While seeds in fruits like pomegranate and kiwi are commonly eaten, others like guava seeds can be hard and may be removed, though still edible.

Pomegranate: A Fruit Full of Arils

When considering what fruit is full of seeds, the pomegranate (Punica granatum) is often the first to come to mind. These vibrant red fruits are filled with hundreds of jewel-like seed casings called arils. Each aril consists of a juicy, fleshy exterior surrounding a small, crunchy seed. Pomegranate seeds are entirely edible and rich in antioxidants, fiber, and vitamins. The health benefits of pomegranate arils are widely studied, with some research indicating antioxidant and anti-inflammatory effects. Their sweet-tart flavor makes them a versatile addition to salads, yogurt, and desserts.

Kiwi: The Green Fruit with Tiny Black Seeds

The humble kiwi is another excellent example of a fruit that is full of seeds. Slicing one open reveals a vibrant green or gold flesh speckled with tiny, edible black seeds. These seeds add a delicate crunch and a modest amount of nutritional value, including healthy omega-3 fats, protein, and antioxidants like vitamin E. The seeds pass through the digestive system largely undigested, contributing to the fruit's overall high fiber content. This, combined with the actinidin enzyme in the fruit, aids in healthy digestion and can help prevent bloating.

Strawberry: Seeds on the Outside

While most fruits contain their seeds inside, the strawberry famously displays its seeds on the exterior. An average strawberry is covered with about 200 tiny seeds, or achenes, making it a unique answer to the question of what fruit is full of seeds. Each achene is technically a separate fruit, while the large, fleshy red part we enjoy is the swollen receptacle of the flower. Strawberry seeds are edible and contribute dietary fiber and unsaturated fatty acids to the diet, though their texture is often overlooked.

Other Notable Seedy Fruits

In addition to the most famous examples, many other fruits are notable for their seed content:

Passion Fruit: This tropical fruit is full of a tangy, aromatic pulp packed with numerous crunchy, edible black seeds. The seeds are typically eaten along with the pulp and provide fiber and minerals.
Dragon Fruit (Pitaya): The striking pink or yellow skin of this fruit conceals white, pink, or purple flesh dotted with small, edible black seeds. These seeds are rich in omega-3 and omega-9 fatty acids.
Guava: The guava's interior is a network of soft, edible pulp and numerous small, hard seeds. While the seeds are edible and rich in fiber, some people prefer to remove them due to their hard texture.
Figs: The hundreds of tiny seeds inside a fig are not only edible but are a good source of fiber, vitamins, and minerals like calcium, magnesium, and potassium. The crunchy texture is a signature characteristic of the fruit.
Watermelon: Watermelon is a quintessential summer fruit with many seeds dispersed throughout its watery flesh. While modern seedless varieties are common, the seeds in traditional watermelons are completely safe and even edible after being dried and roasted.

Seed-Dense Fruits: Nutritional and Botanical Comparison

The number and type of seeds in a fruit are key factors in how the plant reproduces and spreads its seeds. The following table compares some of the most notable fruits full of seeds.


Fruit	Average Seed Count	Edibility of Seeds	Nutritional Highlight	Botanical Note
Pomegranate	600–1,400+	Yes, edible arils	High in antioxidants	Berry with edible seeds and pulp
Kiwi	500–2,000+	Yes, edible	Omega-3 fats, fiber	Botanically classified as a berry
Strawberry	~200	Yes, edible achenes	Fiber, unsaturated fatty acids	Aggregate-accessory fruit with exterior seeds
Passion Fruit	Up to 200	Yes, edible	Fiber, magnesium, potassium	Berry with sweet-sour pulp and seeds
Guava	100–500+	Yes, edible	Dietary fiber, healthy fats	A berry with an edible skin and grainy interior
Dragon Fruit	Numerous, tiny	Yes, edible	Omega-3 and omega-9 fatty acids	Cactus fruit with crunchy, poppy-like seeds

Conclusion

The number of seeds in a fruit is directly related to a plant's reproductive strategy. While pomegranates are often cited as the primary example of a fruit full of seeds, many others, including kiwi, strawberries, and passion fruit, are also excellent examples. The next time you enjoy a seedy fruit, consider the fascinating botanical processes at play and the extra nutritional benefits those tiny seeds provide. For further scientific reading on the chemical composition of berry seeds, you can consult this publication.

Frequently Asked Questions

Yes, pomegranate seeds, called arils, are edible and highly nutritious. They are a great source of antioxidants, vitamins, and fiber, and are commonly consumed with the juicy pulp.

Yes, the seeds on the outside of a strawberry are completely safe to eat. They are a source of fiber and healthy fats and contribute to the fruit's nutritional profile.

Yes, the small black seeds in a kiwi are edible and nutritious. They contain omega-3 fats, protein, and antioxidants, and add a pleasant texture to the fruit.

The strawberry is a unique example, being the only fruit that bears its seeds on the outside. The average strawberry has around 200 seeds covering its surface.

No, passion fruit seeds are not poisonous. They are edible and are typically scooped out and eaten along with the aromatic, sweet-tart pulp.

Yes, the small, black, poppy-like seeds of a dragon fruit are edible and offer nutritional benefits, including omega-3 and omega-9 fatty acids.

The number of seeds depends on the plant's reproductive strategy and flower structure. Fruits like peaches have a single ovule, leading to one seed, while berries like kiwi develop from an ovary with multiple ovules, resulting in many seeds.