KETO VERDICTYES
Pumpkin seed butter is keto-friendly when portioned. At ~10g net carbs per 100g (≈3g 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 ~10g net carbs per 100g (≈3g 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)10g
- Protein (100g)29.8g
- Fat (100g)49g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
10g
Total Carbs
14.7g
Fiber
4.7g
Protein
29.8g
Fat
49g
Calories
619
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Moderate net carbs (~10g/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.