Which Fruits Can Be Eaten With Their Seeds? A Comprehensive Guide

January 3, 2026 •

4 min read

Many people discard fruit seeds without realizing that some are not only edible but also packed with nutrients. This guide will help you understand which fruits can be eaten with their seeds and which ones should always be removed to ensure your safety and maximize nutritional benefits.

Quick Summary

Many fruit seeds are safe and nutritious to eat, including those from kiwis, pomegranates, and berries. Other seeds and pits, particularly from stone fruits and apples, should be avoided due to toxins.

Key Points

Edible Seeds are Common: Many fruits, especially berries like kiwis, strawberries, and blackberries, have safe, edible seeds that are often consumed without thought.
Toxic Seeds Exist: Seeds and pits of some fruits, particularly stone fruits (peaches, cherries) and apples, contain amygdalin and should not be crushed or chewed.
Watermelon Seeds are Nutritious: Often discarded, watermelon seeds are a good source of protein, magnesium, and healthy fats, especially when roasted.
Pomegranate Arils are Highly Beneficial: The entire juicy aril of a pomegranate is edible and packed with fiber and potent antioxidants.
Preparation Matters: While many seeds are safe, preparation methods like roasting (for watermelon seeds) can enhance flavor and nutrient absorption.
Accidental Swallowing is Low Risk: Accidentally swallowing an intact seed from an apple or stone fruit is generally not harmful, as the toxic compounds are trapped within the seed's hard shell.

Seeds You Can Safely Eat

When enjoying fruits, many people automatically discard the seeds. However, an assortment of fruits contain seeds that are not only harmless but can also offer a nutritional boost. These often include the tiny, soft seeds found in berries and melons or larger seeds that can be prepared and consumed separately.

Berries and Small-Seeded Fruits

For many berries, the seeds are so small and embedded in the flesh that they are simply eaten along with the fruit. Their nutritional value, though minor, contributes to the overall benefits of the fruit. This group includes:

Kiwis: The tiny black seeds in kiwifruit are perfectly edible and contribute a small amount of omega-3 fatty acids, protein, and antioxidants. They also provide fiber that aids digestion.
Strawberries: The seeds dotting the outside of strawberries are completely safe to consume and add a pleasant, crunchy texture.
Blackberries and Raspberries: These aggregate fruits are composed of numerous small seeds, all of which are safe to eat and contain dietary fiber.
Figs: The hundreds of crunchy, tiny seeds inside a fig are entirely edible and rich in fiber.
Grapes: Many modern grapes are seedless, but if you encounter seeded varieties, the seeds are generally safe to eat. They contain antioxidants like proanthocyanidins and flavonoids.

Larger, Edible Seeds and Arils

Some fruits contain larger seeds that are edible, either directly or after preparation.

Pomegranates: The entire pomegranate seed, or aril, is a juicy, edible treat. It is an excellent source of fiber, antioxidants, and vitamins.
Watermelon: While often spit out, watermelon seeds are completely edible. When roasted, they become a delicious, nutty-flavored snack packed with magnesium, protein, healthy fats, and zinc.
Papaya: The seeds inside a papaya are edible and have a peppery taste. They contain digestive enzymes and antioxidants.
Passion Fruit: The black seeds within the passion fruit's aromatic pulp are safe to eat and add a delightful crunch. They are rich in magnesium, potassium, and vitamins.

Seeds and Pits to Avoid

Conversely, several fruits contain seeds or pits that should never be eaten due to toxic compounds. The key is to avoid crushing or chewing these seeds.

Stone Fruits

The large pits of stone fruits (drupes) contain a compound called amygdalin. When this compound is crushed or chewed, it can release cyanide, a toxic substance. While accidentally swallowing an intact pit is unlikely to cause harm, it's best to avoid them entirely.

Peaches and Plums: The hard, central pit is a source of amygdalin. It should be discarded.
Apricots and Cherries: These pits also contain amygdalin and should not be consumed. The sale of raw apricot kernels is even banned in some regions due to safety risks.

Apples and Pears

Apple and pear seeds also contain amygdalin. While eating a few accidentally is unlikely to cause harm, chewing or crushing a significant number of seeds can release cyanide. It is always recommended to remove the core and seeds before eating or juicing these fruits, especially for children. The flesh of the fruit is perfectly safe and healthy to enjoy.

Comparison Table: Edible vs. Non-Edible Seeds


Fruit Name	Are the Seeds Edible?	Why/Why Not?	Safe Preparation Notes
Kiwi	Yes	Small, soft, and nutritious; contain fiber, omega-3s, and antioxidants.	Eaten with the fruit; no special prep needed.
Watermelon	Yes	Edible, though raw taste is bitter; contain protein, magnesium, and healthy fats.	Most nutritious when roasted or sprouted.
Pomegranate	Yes	Juicy arils are the edible part; rich in fiber, antioxidants, and vitamins.	Eaten with the pulp; often added to salads or yogurt.
Papaya	Yes	Peppery flavor; contain digestive enzymes and antioxidants.	Can be eaten fresh or dried and ground as a spice.
Apples	No (Chewed/Crushed)	Seeds contain amygdalin, which releases toxic cyanide when chewed.	Always remove and discard seeds; harmless if swallowed whole.
Cherries	No	Pits contain amygdalin and are a choking hazard.	Spit out or remove the pit before eating.
Peaches	No	Large pits contain amygdalin and are toxic if chewed or crushed.	Always discard the pit.

Conclusion

Understanding which fruits can be eaten with their seeds is key to enjoying your food safely and extracting all possible nutrients. For fruits with small, soft seeds like kiwis and berries, consuming them is normal and adds to the nutritional profile. Larger edible seeds, such as those from pomegranates and papayas, also offer health benefits. However, always exercise caution with fruits containing large, hard pits or seeds that contain amygdalin, like apples and stone fruits. By knowing the difference, you can enjoy a wider variety of foods confidently. To learn more about food safety, visit the Medical News Today article on apple seeds.

Frequently Asked Questions

Yes, watermelon seeds are completely safe to eat and nutritious. They contain magnesium, protein, and healthy fats. For better flavor and nutrient absorption, you can roast them like pumpkin seeds.

Apple seeds contain a compound called amygdalin, which releases cyanide when chewed or crushed. While ingesting a few intact seeds is unlikely to cause harm, you should not chew or consume large quantities. It's safest to discard them.

Yes, grape seeds are safe to eat and contain antioxidants, including flavonoids and proanthocyanidins, which may offer health benefits. Some people may find them to have a bitter taste, but they are harmless for most.

Yes, papaya seeds are edible and have a unique, peppery flavor. They are often used as a spice after being dried and ground, and they contain beneficial digestive enzymes.

The pits of stone fruits, like peaches, plums, and cherries, contain amygdalin, which can release cyanide if the pit is crushed or chewed. These pits should always be discarded and never ingested.

Kiwi seeds are a source of fiber, omega-3 fatty acids, and antioxidants. They are safe to eat along with the fruit and aid in digestion.

Cyanide from seeds is only a concern if seeds containing amygdalin (like apple and stone fruit seeds) are crushed or chewed in large amounts. Swallowing intact seeds is generally not dangerous, but avoiding these seeds is the safest approach.