KETO VERDICTYES
Excellent for keto: pure fat, zero carbs. Best as a finishing oil (low smoke point), adding nutty depth to salads, roasted veg, and proteins.
Is Pumpkin Seed Oil Keto?
Other
Excellent for keto: pure fat, zero carbs. Best as a finishing oil (low smoke point), adding nutty depth to salads, roasted veg, and proteins.
Each 100g serving delivers 0g net carbs, making it easy to keep things keto-friendly.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: Nutritional databases and food labels
WHY IT'S KETO-FRIENDLY
- Zero net carbs: contributes fat without affecting ketosis
- Improves fat ratio for keto meals when drizzled over lean proteins/veg
- Use after cooking—low smoke point suits dressings and finishing
- Strong, nutty flavor means small amounts go a long way
- Choose cold-pressed, dark-bottle oils to preserve nutrients
HEALTH BENEFITS
- Naturally rich in vitamin E (tocopherols) and polyphenol antioxidants
- Contains plant sterols that may help support healthy cholesterol profiles
- Deep color from carotenoids; contributes antioxidant activity
- Emerging research links to prostate/urinary support—evidence is mixed; individual results vary
- Adds energy density for satiety on low-carb diets
PREPARATION SUGGESTIONS
NUTTY VINAIGRETTE
Whisk with vinegar-apple-cider, dijon-mustard, and olive-oil for a balanced salad dressing.
FINISHING DRIZZLE
Drizzle over roasted broccoli or asparagus, or over seared salmon right before serving.
PUMPKIN PESTO
Blend with pumpkin-seeds, parmesan-cheese, garlic, and herbs; toss with zucchini-noodles.
CREAMY DIP
Swirl into greek-yogurt-full-fat with lemon and herbs for a quick, rich dip.
SOUP FINISHER
Add a spoonful to creamy veggie soups (e.g., cauliflower) off-heat for aroma and silkiness.
WHERE TO BUY
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PÖDÖR Premium Styrian Pumpkin Seed Oil, 8.4 fl. oz.
This is authentic cold-pressed Styrian pumpkin seed oil (unrefined, unfiltered, no additives) from a producer whose oils are traceable to PGI-protected Austrian pumpkin seed sources — the gold standard for a zero-carb keto finishing oil, since generic "pumpkin seed oil" outside this region is frequently cut with cheaper neutral oils.
La Tourangelle, Toasted Pumpkin Seed Oil, 8.45 Fl Oz
A mainstream, widely-stocked alternative made by a long-established French-American artisan oil house using the same traditional Styrian method, but with a toasting step before pressing that gives a deeper, more caramelized nutty flavor than raw cold-pressed styles. Zero-carb and keto-friendly like all pure pumpkin seed oils; a good pick for shoppers who want a brand they can also find in mainstream grocery stores rather than ordering direct from Austria.