KETO VERDICTYES
Pumpkin seed butter is keto-friendly when portioned. At ~4.7g net carbs per 100g (≈1.5g per 2 tbsp/32g), it delivers substantial healthy fats, minerals (zinc, magnesium), and protein—great as a measured spread or sauce base.
Is Pumpkin Seed Butter Keto?
Seeds
Pumpkin seed butter is keto-friendly when portioned. At ~4.7g net carbs per 100g (≈1.5g per 2 tbsp/32g), it delivers substantial healthy fats, minerals (zinc, magnesium), and protein—great as a measured spread or sauce base.
- Net carbs (100g)4.7g
- Protein (100g)29.8g
- Fat (100g)49g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.7g
Total Carbs
10.7g
Fiber
6g
Protein
29.8g
Fat
49g
Calories
619
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs (~4.7g/100g) fit most keto plans with portion control
- High healthy fats (≈49g/100g) improve keto fat ratio and satiety
- Robust protein (≈30g/100g) supports muscle maintenance
- Mineral-dense (zinc, magnesium) to support metabolic processes
- Nut-free alternative to almond/peanut butters
- Typical serving is small (1–2 tbsp), helping keep carbs low
HEALTH BENEFITS
- Rich in zinc (immune and tissue repair) and magnesium (muscle, sleep, energy)
- Provides vitamin E and polyphenols with antioxidant activity
- Contains phytosterols that may support healthy cholesterol levels
- Supplies tryptophan, which may aid mood and sleep regulation
- Favorable satiety profile from fat + protein combination
- Naturally free of nuts—useful for nut-sensitive eaters (seed allergies still possible)
PREPARATION SUGGESTIONS
SAVORY SAUCE BASE
Blend with lime, cilantro, jalapeño, olive-oil, and a splash of vinegar-apple-cider for a creamy dressing or taco topping.
PROTEIN SMOOTHIE
Blend with almond-milk-unsweetened, spinach, vanilla whey-protein, and ice for a nutrient-dense keto shake.
VEGETABLE DIP
Thin with water, season with garlic and cumin-seeds; serve with cucumber and bell-pepper-green slices.
ENERGY BITES
Mix with coconut-flakes, chia-seeds, and keto sweetener; roll into no-bake bites (portion 1–2 pieces).
SOUP ENRICHMENT
Whisk a spoonful into creamy cauliflower or broccoli soup off-heat for extra body, fats, and minerals.
SWEET SPREAD
Stir in cinnamon and keto sweetener; spread on keto-crackers or keto-bread.
WHERE TO BUY
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Dastony Organic Sprouted Pumpkin Seed Butter (8 oz)
Dastony's pumpkin seed butter is stone-ground from a single ingredient — organic sprouted raw pumpkin seeds, with no added sugar, oil, or salt — making its carb count entirely natural and easy to fit into strict keto macros.
88 Acres Organic Pumpkin Seed Butter, Unsweetened (14 oz Jar, 2-Pack)
Made from roasted pumpkin seeds blended with organic cold-pressed sunflower oil and sea salt (no added sugar in this Unsweetened line), 88 Acres delivers a creamier, more spreadable texture than raw stone-ground butters. It's produced in a dedicated Boston bakery free of peanuts, tree nuts, dairy, soy, and the other top allergens, making it the pick for keto eaters who also need strict cross-contact safety, at a lower per-ounce price than the Dastony jar.
Living Tree Organic Raw Pumpkin Seed Butter, No Added Sugar (8 oz Jar)
Hand-crafted in small batches in Berkeley, California from raw organic pumpkin seeds that are sliced (rather than heat-ground) and blended with organic pumpkin seed oil and pink Himalayan salt, Living Tree's butter has a silkier, softer raw texture than Dastony's firmer stone-ground style. It's a pricier, artisan-scale option for keto shoppers who want an even fresher, minimally processed raw seed butter with zero added sugar.