KETO VERDICTYES
The dried pumpkin and squash seed kernels without shells reference provides 4.7g net carbs, 30.2g protein and 559 calories per 100 g. Use a measured portion and the exact package label when available.
Are Pumpkin Seeds Keto?
Keto Snacks
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (dried pumpkin and squash seed kernels without shells). USDA FoodData Central.
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
- 30.2g
- Fat
- 49g
- Calories
- 559
This panel describes dried pumpkin and squash seed kernels without shells.
Weigh the ingredient before adding it to a recipe and calculate additions separately.
Generic source values do not establish every packaged product’s nutrition.
- Net carbs (100 g)4.7g
- Protein (100 g)30.2g
- Fat (100 g)49g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (dried pumpkin and squash seed kernels without shells)
Net Carbs
4.7g
Total Carbs
10.7g
Fiber
6g
Protein
30.2g
Fat
49g
Calories
559
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
The saved USDA record, Seeds, pumpkin and squash seed kernels, dried, was recorded as accessed July 9, 2026 and reviewed September 6, 2026. Protein, fat and fiber are analytical; energy and carbohydrate are calculated. Values describe dried pumpkin and squash seed kernels without shells; other preparations and exact packaged products can differ. No fresh laboratory analysis or physical recipe testing was performed.
Nutrition record reviewed 2026-09-06. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- The portion size determines how much carbohydrate and energy this ingredient contributes.
- The displayed net carbohydrate is total carbohydrate minus fiber from the same source.
- Other recipe ingredients add their own nutrients; adding fat does not subtract carbohydrate.
PREPARATION SUGGESTIONS
MEASURE AN INGREDIENT PORTION
Weigh the edible ingredient and use the matching preparation or product label when calculating it.
ADD TO A BOWL OR SALAD
Count the measured ingredient along with yogurt, dressing, fruit or other additions.
USE A TESTED RECIPE
For baking or coatings, use a tested method and record ingredient amounts, discarded material and finished yield. This raw or dried panel is not a finished-recipe calculation.