Are Pumpkin Seeds Low Carb?
Crunchy, salty, and full of fiber, pumpkin seeds are one of the most underrated keto-friendly snacks.
They’re loaded with minerals, healthy fats, and protein. Plus, they’ve got just enough carbs to give you energy without kicking you out of ketosis. The trick is knowing how much to eat, how to use them, and why they work so well in a low carb lifestyle.
Are Pumpkin Seeds Keto-Friendly?
Yes, pumpkin seeds are keto-approved, but watch your portion size.
They’re technically seeds (not nuts) and lower in carbs than almonds, cashews, or peanuts. Even better, they’re naturally gluten-free, dairy-free, and full of flavor.
Just 1 ounce (about 1/4 cup) gives you protein, healthy fats, and minimal net carbs.
Pumpkin Seeds Nutrition
Just 1 ounce (about 28g or 1/4 cup) of pumpkin seeds has only 2.5 grams of net carbs, plus protein, fiber, and healthy fats that keep you full. That makes them perfect for keto snacks, fat bombs, or crunchy toppings. See below some more nutrients:
| Nutrient | Amount per 1 oz (1/4 cup) | Health Benefits |
|---|---|---|
| Calories | 163.24 kcal | Energy source |
| Protein | 8.8g | Muscle repair and growth, satiety |
| Fat | 11.8g | Heart-healthy fats |
| Carbohydrates | 5.5g | Energy and fiber lower net carbs |
| Fiber | 3g | Digestive health |
| Net Carbs | 2.5g | Blood sugar friendly |
| Iron | 2.5mg | Oxygen transport, enzyme function |
| Magnesium | 147mg | Bone health, muscle function, nerve function |
| Phosphorus | 338mg | Bone strength, energy |
| Zinc | 1.86mg | Immune function, skin health, DNA synthesis |
| Copper | 0.35mg | Iron absorption, cardiovascular health |
| Potassium, K | 203mg | Fluid balance, muscle contraction, regular heartbeat |
| Sodium, Na | 0.75mg | Blood pressure balance |
This makes them perfect for keto snacks, fat bombs, or crunchy toppings.
Health Benefits of Pumpkin Seeds
| Benefit | Details |
|---|---|
| Heart Health | Lowers bad cholesterol, supports circulation |
| Anti-inflammatory | Antioxidants fight inflammation |
| Cancer Prevention | May protect against breast + prostate cancers |
| Better Sleep | Contains tryptophan, which can help improve sleep quality. |
| Menopausal Support | May ease hot flashes and joint pain |
| Digestive Health | Fiber helps regulate digestion |
| Bone Health | Rich in magnesium and phosphorus |
| Blood Sugar Control | Fiber slows glucose spikes |
Raw vs Roasted Pumpkin Seeds
Both are keto-friendly.
- Raw: Higher enzymes, great in smoothies or bowls
- Roasted: Toasty flavor, great for snacking or salads
If roasting:
- Use olive, avocado, or coconut oil
- Bake at 160°C / 320°F for 10–12 minutes
- Avoid seed oils or sugar
Keto Pumpkin Seed Snack Ideas
- Sprinkle on creamy soups or cottage cheese
- Mix with coconut flakes + chia seeds for trail mix
- Add to almond flour muffins or fat bombs
- Blend into keto pesto or seed butter
- Toss with cinnamon + sweetener for sweet crunch
- Use as a topping on keto yogurt, chia pudding, or granola
How to Use Pumpkin Seeds on a Keto Diet
Pumpkin seeds are one of the easiest ways to add crunch, fiber, and healthy fats to your meals. They’re super versatile and need zero prep.
Here are my favorite ways to use them:
- Sprinkle on cottage cheese with cinnamon and vanilla
- Add to your keto salads for texture and minerals
- Mix into chia pudding or Greek yogurt for extra crunch
- Toast with sea salt and paprika for a quick snack
- Add a spoonful to homemade keto granola or trail mix
- Use as a topping on soups, especially creamy pumpkin or tomato
Just 1–2 tablespoons can boost your meal’s protein, fatty acids, and nutrient profile, without breaking your carb goals.
Are Pumpkin Seeds Safe on a Keto Diet?
Fiber Caution: Too much at once can cause bloating. Start small and stay hydrated.
Nut Allergy Friendly: They’re seeds, not nuts. But if allergic, choose certified nut-free brands to avoid cross-contamination.
Storage Tips for Pumpkin Seeds
Raw Seeds
- Room temp (airtight): up to 3 months
- Fridge: up to 1 year
- Freezer: yes! Just dry first and store airtight
Roasted Seeds
- Room temp: about 2 weeks
- Fridge: up to 1 month
- Keep them crisp by letting them cool completely before sealing
Can You Roast Pumpkin Seeds Without Oil?
Yes! Their natural oils are enough.
- Preheat oven to 150°C / 300°F
- Line a baking sheet with parchment paper
- Add spices (sea salt, garlic powder, or cinnamon)
- Roast for 20–30 min, stir halfway
You’ll get light, crisp results without any added fat.
Air Fryer Pumpkin Seeds
Crunchy, fast, and perfect for keto snacking.
- Toss with olive oil or seasoning
- Air fry at 160°C / 320°F for 10–15 min
- Shake halfway through
Try:
- Savory: paprika, sea salt, garlic
- Sweet: erythritol, cinnamon, vanilla extract
Are Pumpkin Seeds Good for Weight Loss on Keto?
Yes. They’re nutrient-dense, high in fiber and protein, and help with fullness between meals.
The healthy fats and dietary fiber content slow down digestion and help reduce cravings. If you’re following a keto meal plan for fat loss, pumpkin seeds are a great way to boost nutrients without blowing your carb budget.
Final Thoughts
Pumpkin seeds are one of the best low carb healthy snacks for a ketogenic diet. They’re crunchy, portable, and packed with minerals, healthy fats, and plant protein.
Just remember:
- Stick to 1 oz (28g) portions
- Pair with other keto foods like cottage cheese, eggs, or almond flour
- Avoid sugary coatings or seed oils
Want more fall flavor? Try adding pumpkin seeds to your favorite keto meals or check out my post on Is pumpkin keto? for more inspiration.
More Keto Pumpkin Recipes to Try
Pumpkin seeds are just the start. If you’re in a fall mood or want more cozy, keto-friendly ideas, here are some high-protein, low-carb favorites made with real pumpkin or pumpkin spice:
- Keto Pumpkin Mousse (5 Ingredients) – Light, creamy, and done in 5 minutes
- Mini Keto Pumpkin Cheesecake Bites – Sugar-free and perfect for portion control
- Keto Pumpkin Spice Latte Mug Cake – All the vibes, none of the carbs
- Cottage Cheese Pumpkin Ice Cream – High protein and Ninja Creami-friendly
- Sweet Pumpkin Bread with Cottage Cheese – Moist, fluffy, and freezer-ready
You can also check out my full pumpkin recipe collection for more savory and sweet ideas.
You Might Also be Interested in Reading
Looking for more keto pantry staples or ingredient swaps?
- Is Buttermilk Keto Friendly? – Great if you’re baking low carb
- Is Tahini Keto Friendly? – A creamy, high-fat alternative to nut butters
- Are Black Eyed Peas Keto Friendly? – What to eat instead if you miss beans
- Is Gyro Meat Keto? – Low carb? High protein? Let’s break it down
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