Carbs in Pumpkin Seeds (2024)

FAQs

Carbs in Pumpkin Seeds? ›

If you're transitioning to a keto diet and wondering if you can still enjoy pumpkin seeds, the answer is yes! Pumpkin seeds are a naturally low-carb food and are excellent for you when enjoyed in moderation. Not only are pumpkin seeds low in carbs, but they also contain various beneficial nutrients.

If you're transitioning to a keto diet and wondering if you can still enjoy pumpkin seeds, the answer is yes! Pumpkin seeds are a naturally low-carb food and are excellent for you when enjoyed in moderation. Not only are pumpkin seeds low in carbs, but they also contain various beneficial nutrients.

Carbs. A single serving of pumpkin seeds provides 15.2 grams of carbohydrate, but only about 10 grams of net carbs since the serving also provides 5.2 grams of fiber.

Plant-based protein: Pumpkin seeds are a good source of plant-based protein, which can be particularly beneficial for individuals with diabetes. Protein helps to slow down the digestion of carbohydrates, preventing rapid spikes in blood sugar levels.

Pumpkin Seeds (1 oz, hulled (142 seeds)) contains 3g total carbs, 1.3g net carbs, 13.9g fat, 8.6g protein, and 158 calories.

If you eat too many, you may experience gas and bloating. Fiber helps bulk up stool and prevents constipation in the long run, but eating a lot of pumpkin seeds at once may actually cause constipation. As you snack on pumpkin seeds, keep in mind they're high in calories and fat.

Brazil, macadamia, and pecan nuts are all good keto options. These varieties are low in carbs and high in fiber. Fiber passes through the digestive system relatively untouched, so your body doesn't use the glucose from those carbs. That's why many people on a keto diet go by net carbs.

What is the healthiest way to eat pumpkin seeds? The healthiest way to eat pumpkin seeds is to roast them yourself from a whole pumpkin. Pumpkin seeds that are straight from the pumpkin are lower in sodium and have more minerals than the ones you buy at the grocery store.

The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30 g. This amount will provide you with a good amount of protein, healthy fats, fiber, zinc, selenium, magnesium, and other effective nutrients.

Pumpkin seeds are packed with 9 grams of protein per serving, compared to about 7 grams in the same amount of almonds (which clocks in at 200 calories).

Why avoid pumpkin seeds? ›

This is because the fiber-rich seeds may worsen intestinal inflammation and lead to stomach upset, diarrhea, pain, bloating and possibly other symptoms. However, most people should be fine after eating raw or roasted pumpkin seeds – just don't overdo it!

The seeds have also traditionally been used to expel intestinal worms, to treat childhood bed-wetting, as a mild laxative, against asthma and mild pulmonary ailments.

In fact, pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility, and sleep quality. They may even protect against certain types of cancer. In addition, their rich nutrient content may provide other health benefits, such as improved energy, mood, and immune function.

Not only are pumpkin seeds high in beneficial nutrients, but they can absolutely be added to a keto diet, or a low-carb, high-fat diet. As a matter of fact, pumpkin seeds are one of those amazing superfoods that can be added to virtually any diet without adverse effects.

Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.

Eating the shells only adds to the seeds' high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.

Some of the common nuts and seeds that can be eaten in a keto diet include almonds, walnuts, macadamia nuts, pecans, hazelnuts, chia seeds, flaxseeds, and pumpkin seeds. However, it's important to consume them in moderation as they are calorie-dense.

The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30 g. This amount will provide you with a good amount of protein, healthy fats, fiber, zinc, selenium, magnesium, and other effective nutrients.

A cup of fresh pumpkin, ¾ cup of pumpkin puree, or 1-2 servings of roasted pumpkin seeds per day should be no issue at all, as long as you account for carbs from other sources and stay under your daily limit — just make sure to avoid canned pumpkin filling, which contains tons of sugar.