KETO VERDICTMODERATE
Pumpkin seeds are a moderate keto snack with ~5g net carbs per 100g (≈1–1.5g per 28g/¼-cup). They’re nutrient-dense—rich in magnesium, zinc, and antioxidants—so they fit well in measured portions.
Are Pumpkin Seeds Keto?
Keto Snacks
Pumpkin seeds are a moderate keto snack with ~5g net carbs per 100g (≈1–1.5g per 28g/¼-cup). They’re nutrient-dense—rich in magnesium, zinc, and antioxidants—so they fit well in measured portions.
- Net carbs (100g)4.7g
- Protein (100g)19g
- Fat (100g)49g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.7g
Total Carbs
15g
Fiber
10g
Protein
19g
Fat
49g
Calories
541
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs (~4.7–5g/100g); typical 28g serving ≈1–1.5g net
- High in healthy fats to support keto macros and satiety
- Excellent magnesium source—supports blood sugar control and muscle function
- Crunchy, satisfying texture for snack swaps without big carb load
- Versatile: works in salads, trail mixes, coatings, and baked goods
HEALTH BENEFITS
- Magnesium, zinc, and manganese support metabolism, immunity, and bone health
- Plant compounds (tocopherols, polyphenols, phytosterols) offer antioxidant support
- May support prostate and urinary health (traditional and emerging evidence)
- Provides tryptophan which the body can convert to serotonin/melatonin—may aid sleep
- Heart-friendly profile from unsaturated fats; pair with omega-3 sources for balance
PREPARATION SUGGESTIONS
ROASTED WITH SPICES
Toss with oil, cumin, and chili powder; roast at 350°F (175°C) ~20 minutes until golden.
SALTED SNACK
Roast lightly with sea salt for a clean, crunchy snack.
IN SALADS
Sprinkle toasted seeds over leafy-green salads for texture and minerals.
WITH DARK CHOCOLATE
Combine with dark-chocolate-85 pieces for a sweet-salty, lower-carb treat.
GROUND SEED POWDER
Pulse into a coarse meal for smoothies, yogurt, or as a nutrient boost in baking.
SEED COATING
Crush and mix with seasonings as a crunchy coating for fish or chicken.