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Is Pumpkin Seed Keto Friendly?

Mostly Keto Friendly

Answer: Yes, pumpkin seeds are keto-friendly. Despite their carbohydrate content, the high fiber and fat levels make them suitable for a ketogenic diet.

Pumpkin seeds, also known as pepitas, can be a great addition to your keto diet:

  • High in healthy fats: With a total fat content of 49.05 grams per 100 grams, pumpkin seeds can help fulfill your daily fat needs, an essential part of maintaining ketosis.
  • Moderate in carbohydrates: Pumpkin seeds contain 14.71 grams of total carbohydrates per 100 grams. However, they also have a high fiber content of 6.5 grams, which reduces the net carbs making them keto-friendly.
  • Rich in protein: Offering 29.84 grams of protein per 100 grams, pumpkin seeds are a good source of plant-based protein, maintaining muscle mass while on a keto diet.
  • Zero cholesterol and low sugar: These seeds contain no cholesterol and have a low sugar content of 1.29 grams per 100 grams, making them a healthy choice for those on a keto diet.

Remember, while pumpkin seeds are keto-friendly, they should still be consumed in moderation as part of a balanced diet. Happy keto-ing!

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories574
  • % Daily Value *
  • Total Fat 49.05g 76%
    • Saturated Fat 8.54g 43%
  • Cholesterol 0mg 0%
  • Sodium 256mg 11%
  • Potassium 788mg 23%
  • Total Carbohydrate 14.71g 5%
    • Dietary Fiber 6.5g 26%
    • Sugars 1.29g
  • Protein 29.84g 60%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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