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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
4.7gnet carbs in your portion
- Total carbs
- 10.7g
- Fiber
- 6g
- Protein
- 29.8g
- Fat
- 49g
- Calories
- 619
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 (100 g)4.7g
- Protein (100 g)29.8g
- Fat (100 g)49g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
4.7g
Total Carbs
10.7g
Fiber
6g
Protein
29.8g
Fat
49g
Calories
619
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
PREPARATION SUGGESTIONS
SAVORY SAUCE BASE
Blend with Lime, cilantro, jalapeño, Olive Oil, and a splash of Apple Cider Vinegar 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.
OPTIONAL BUYING OPTIONS
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These listings may describe a different variant or formulation from this food reference. Check the flavor, size, pack count, and current product label on Amazon. Photos show representative packaging.
