Are Pumpkin seeds keto?
Keto-friendly 1.4 g net carbs per a quarter cup (30 g) — 7% of a 20 g keto day.
Short answer: Yes. A quarter cup (30 g) of pumpkin seeds: 1.4 g net carbs — 7% of a strict 20 g keto day — with 14.7 g fat and 9.1 g protein.
Log pumpkin seeds in KetoraFree. Weigh it once and Ketora remembers your portion.
Pumpkin seeds (pepitas) are one of the best magnesium and zinc sources available on keto, with low net carbs.
How pumpkin seeds fits a keto carb budget
On a 20 g day you could eat about 14.2 servings before reaching the limit — in practice pumpkin seeds will never be what pushes you over.
Worked example. 30 g of pumpkin seeds = 3.2 g total carbs − 1.8 g fibre = 1.4 g net carbs, 14.7 g fat, 9.1 g protein and 168 kcal.
Buying a packaged or flavoured pumpkin seeds product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per a quarter cup (30 g) |
|---|---|---|
| Calories | 559 kcal | 168 kcal |
| Fat | 49.1 g | 14.7 g |
| Protein | 30.2 g | 9.1 g |
| Total carbohydrate | 10.7 g | 3.2 g |
| Fibre | 6 g | 1.8 g |
| Net carbs | 4.7 g | 1.4 g |
Where the energy comes from:
How to eat pumpkin seeds on keto
- Toast with salt and paprika for a crunchy salad topping.
Keto recipes with pumpkin seeds
Compared with other nuts and seeds
Pumpkin seeds ranks #4 of 12 nuts and seeds in our database by net carbs per 100 g (lowest first). Fat-dense and convenient, but net carbs vary five-fold between types.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Flax seeds | 1.6 g | 0.2 g |
| Brazil nuts | 4.2 g | 0.4 g |
| Pecans | 4.3 g | 1.2 g |
| Macadamia nuts | 5.2 g | 1.5 g |
| Walnuts | 7 g | 2 g |
| Peanuts | 7.6 g | 2.1 g |
See all nuts and seeds ranked by net carbs →
Frequently asked questions
How many net carbs are in pumpkin seeds?
Pumpkin seeds has about 4.7 g of net carbs per 100 g (10.7 g total carbohydrate minus 6 g fibre), and about 1.4 g per a quarter cup (30 g).
Can you eat pumpkin seeds on keto?
Yes. A typical serving uses 7% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.