Are Pumpkin Seeds Low Carb? Complete Keto Guide

Are Pumpkin Seeds Low Carb? Yes! Pumpkin seeds are a keto superstar. With only about 4 grams of net carbs per 1/4 cup, theyโ€™re a perfect match for your low-carb diet.

This post is your one-stop resource for everything pumpkin seed-related. From their carb count to their impressive nutritional profile, find out why pumpkin seeds are a keto dieterโ€™s dream. 

Dive into delicious recipes, discover how to roast them to perfection without oil, and unravel the mystery of their shelf life. 

Plus, we tackle the big questions: Can you air fry them? Are they allergy-friendly? This guide doesnโ€™t just scratch the surfaceโ€”it gives you the full breakdown, ensuring youโ€™re equipped with all the info you need to keep your keto journey interesting and nutritious. 

These tiny seeds pack a punch. Theyโ€™re loaded with nutrients like magnesium, iron, and zinc. Plus, theyโ€™re a great source of healthy fats and a good source of protein.

Crunchy and satisfying, pumpkin seeds are ideal for low carb snacking. Theyโ€™ll keep you full without the carb overload. Just a handful can do wonders!

Sprinkle them on salads or whip up a batch of keto-friendly crackers. Pumpkin seeds are as versatile as they are nutritious.

Pumpkin seeds are low in carbs and high in satisfaction. Theyโ€™re a fantastic addition to any keto meal.

A bowl of green pumpkin seeds next to an orange pumpkin with the text โ€˜Are Pumpkin Seeds Low Carb? Complete Keto Guideโ€™ overlaid. The website โ€˜CoachRallyRus.com/Keto-Recipesโ€™ is cited at the bottom for more information.
Are Pumpkin Seeds Low Carb? Complete Keto Guide

Are Pumpkin Seeds Low Carb?

Pumpkin seeds keto friendly snack, also known as pepitas, are a popular snack among those following a ketogenic diet due to their low carb content. A versatile seed, they can be enjoyed raw, roasted, or as an ingredient in various dishes. When it comes to maintaining a state of ketosis, itโ€™s essential to monitor carb intake, and pumpkin seeds offer a nutritious option without the carb overload. Their inherent richness in healthy fats aligns well with the keto dietโ€™s macronutrient ratios, making them an excellent choice for a low-carb lifestyle.

A close-up image of several white pumpkin seeds scattered on a wooden surface, with the bold text โ€˜PUMPKIN SEEDS NUTRITIONโ€™ overlaid in the center. The background texture highlights the natural theme, emphasizing the health-related context of pumpkin seeds.
PUMPKIN SEEDS NUTRITION

Pumpkin Seeds Nutrition 

Pumpkin seeds are a nutritional powerhouse packed with a variety of essential vitamins and minerals. They are good a source of fiber. They are particularly rich in magnesium, which is crucial for muscle function and bone health, and zinc, which supports the immune system and overall health. 

Additionally, pumpkin seeds are a good source of plant-based protein and heart-healthy omega-3 fatty acids. Their high fiber content also contributes to digestive health, making them not only a low-carb snack but also a nutrient-dense one.

Full nutritional information is available in the table below.

NutrientAmount per 1 oz
(1/4 cup) 
Health Benefits
Calories 163.24 kcal Energy source
Protein 8.8g Muscle repair and growth, satiety
Fat 11.76g Healthy fats support heart health
Carbohydrates 5.5g Energy source, only 10g net carbs due to fiber
Fiber 3g Digestive health, blood sugar control
Net Carbs 2.5g Lower impact on blood sugar
Iron 2.5mg Oxygen transport, enzyme function
Magnesium 147mg Bone health, muscle function, nerve function
Phosphorus 338mg Bone health, energy production
Zinc 1.86mg Immune function, skin health, DNA synthesis
Copper 0.35mg Iron absorption, cardiovascular health
Potassium, K 203mg Regulates fluid balance, blood pressure, muscle contraction, regular heartbeat
Sodium, Na 0.75mg Maintains fluid balance, supports nerve and muscle function, regulates blood pressure and blood volume
Pumpkin Seeds Nutritional Information

Carbs in Pumpkin Seeds 

When it comes to the carbohydrate content in pumpkin seeds, they are relatively low, making them suitable for a ketogenic diet. In a typical serving of pumpkin seeds (about 1/4 cup), there are approximately 5.5 grams of total carbs and 3 grams of dietary fiber. This results in just 2.5 g net carbs, which fits comfortably within the daily carb limits of a keto diet. This low net carb count, coupled with their nutritional benefits and the good source of fiber, makes pumpkin seeds a smart choice for those monitoring their carb intake and aiming for weight loss.

A white bowl tipped over, spilling pumpkin seeds onto a dark surface with whole pumpkins in the background. Text overlay states โ€˜HEALTH BENEFITS OF PUMPKIN SEEDSโ€™ with a website address โ€˜CoachRallyRus.com/Keto-Recipesโ€™ below.
HEALTH BENEFITS OF PUMPKIN SEEDS

Health Benefits of Pumpkin Seeds 

The health benefits of pumpkin seeds extend beyond their compatibility with a low-carb diet. They contain antioxidants like vitamin E and carotenoids, which help combat oxidative stress and inflammation in the body. Regular consumption of pumpkin seeds has been linked to a reduced risk of certain cancers, improved heart health, and better blood sugar regulation. Furthermore, the tryptophan in pumpkin seeds can aid in improving sleep quality, making them not just a nutritious snack but also a promoter of overall well-being.

BenefitDetails
Heart HealthMonounsaturated and polyunsaturated fats lower bad cholesterol levels, reducing heart disease risk.
Anti-inflammatoryAntioxidants like flavonoids and phenolic acids reduce inflammation and protect against diseases.
Cancer PreventionCompounds in pumpkin seeds may protect against certain cancers, including breast and prostate cancer.
Improved SleepContains tryptophan, which can help improve sleep quality.
Menopausal SupportMay ease menopausal symptoms by reducing hot flashes and joint pains.
Digestive HealthHigh fiber content aids in smooth digestion and regulates bowel movements.
Bone HealthRich in magnesium and phosphorus, beneficial for strong and healthy bones.
Blood Sugar ControlFiber helps manage blood sugar levels, beneficial for those with diabetes.
Health Benefits of Pumpkin Seeds 

Other keto snack ideas

  • Keto-friendly nuts like macadamia nuts, Brazil nuts
  • Sunflower seeds
  • Sesame seeds
  • Chia seeds
  • Flax seeds

Safety Concerns About Pumpkin Seeds 

While pumpkin seeds are a nutritious snack, itโ€™s important to be aware of potential safety concerns. For individuals with digestive issues, consuming large quantities of pumpkin seeds may lead to stomach discomfort due to their high fiber content. Itโ€™s also crucial to ensure that the seeds are properly stored and prepared to prevent the growth of harmful bacteria. As with any food, moderation is key, and itโ€™s always best to listen to your bodyโ€™s signals.

Pumpkin Seeds Nut Allergy 

For those with nut allergies, pumpkin seeds can be a safe alternative, as they are not tree nuts. However, cross-contamination can occur during processing, so itโ€™s vital to choose seeds that are certified nut-free if you have a severe allergy. Always check the packaging for allergen information to ensure a safe snacking experience.

Raw Pumpkin Seeds vs Roasted 

Choosing between raw and roasted pumpkin seeds is a matter of personal preference and nutritional considerations. Raw seeds retain all their natural nutrients without any added oils or salt. Roasted seeds, on the other hand, often have enhanced flavor and crunchiness but may contain added ingredients. If youโ€™re roasting at home, you can control what goes into them, making them just as healthy as raw seeds.

Can You Freeze Raw Pumpkin Seeds 

Yes, you can freeze raw pumpkin seeds! Freezing is a great way to extend their shelf life and preserve their nutritional value. Just make sure to dry them thoroughly after cleaning and store them in an airtight container or freezer bag. When youโ€™re ready to use them, simply thaw at room temperature and enjoy as a snack or in your favorite recipes.

Question โ€˜Are pumpkin seeds low carb?โ€™ above a bowl of green pumpkin seeds with an orange pumpkin in the background. Text reads โ€˜Complete Keto Guideโ€™ with a link to CoachRallyRus.com/keto-recipes.
Are pumpkin seeds low carb? Complete Keto Guide

Can You Put Pumpkin Seeds in the Air Fryer? 

Absolutely! Pumpkin seeds can be cooked in the air fryer and come out crispy. Just give them a light toss in olive oil and your favorite seasonings, smoky paprika or a sprinkle of sea salt. Spread them in a single layer in the air fryer basket. 

Set it to 160ยฐC (320ยฐF) and let them roast for about 10-15 minutes, giving them a shake halfway through. Keep an eye on them as they can go from golden to charred pretty quickly. 

Once done, theyโ€™re the perfect keto-friendly snack to munch on or to add a crunchy topping to salads and soups.

How Long Do Raw Pumpkin Seeds Last? 

Raw pumpkin seeds are pretty hardy when it comes to shelf life. If you keep them in an airtight container in a cool, dark place, they can last for about 3 months. 

Pro tip: if you want to extend their life even further, pop them in the fridge. Theyโ€™ll stay fresh for about a year. Just make sure theyโ€™re completely dry before storing to prevent any mold from crashing the party.

How Long Do Roasted Pumpkin Seeds Last? 

Once youโ€™ve roasted your pumpkin seeds, they become a bit more delicate in terms of storage. In an airtight container at room temperature, theyโ€™ll stay fresh for about 2 weeks. If youโ€™ve managed to resist eating them all by then and want to keep them around longer, keep them in the fridge. Theyโ€™ll last for about a month. 

How to Eat Roasted Pumpkin Seeds 

Roasted pumpkin seeds are a versatile snack that can be enjoyed in numerous ways. For a simple treat, eat them straight out of the air fryer or oven, savoring the toasty flavor and satisfying crunch. Theyโ€™re also fantastic as a topping for salads, adding a nutty taste and a boost of protein. Mix them into your morning yogurt or oatmeal for a textural surprise. If youโ€™re feeling adventurous, blend them into homemade pesto for a keto-friendly twist on the classic sauce. The possibilities are endless, and the best part is that theyโ€™re not only delicious but also packed with nutrients like magnesium, zinc, and healthy fats.

How to Roast Pumpkin Seeds Without Oil 

Roasting pumpkin seeds without oil is a breeze and a healthier option. Start by preheating your oven to 150ยฐC (300ยฐF). Spread your dried pumpkin seeds on a baking sheet lined with parchment paper to prevent sticking. Sprinkle with your choice of seasoningsโ€”perhaps some salt, garlic powder, or cinnamon for a sweet variant. Roast for about 20-30 minutes, stirring occasionally until theyโ€™re golden and crisp. This method lets the seedsโ€™ natural oils do the work, resulting in a lighter, but still crunchy, snack.

A Pinterest pin featuring the title โ€˜Health Benefits of Pumpkin Seedsโ€™ in bold white letters at the top against a dark background. Below, a white ceramic cup is tipped over, spilling a bounty of pumpkin seeds onto a surface. In the background, an intact pumpkin sits to the left, suggesting the source of these seeds and emphasizing their natural origin.
Health Benefits of Pumpkin Seeds

Recipes for Pumpkin Seeds 

Pumpkin seeds are incredibly adaptable in recipes. For a savory option, try tossing them with tamari and garlic powder before roasting for an umami-packed snack. For a sweet treat, coat them in a mixture of cinnamon, stevia, and vanilla extract before air frying. They can also be incorporated into keto breads or muffins for added texture and nutrients. Another idea is to blend them into smoothies for a protein kick. The recipes are only limited by your imagination, so feel free to experiment with different flavor combinations.

Sweet Pumpkin Seeds Air Fryer

For a sweet take on pumpkin seeds, the air fryer is your ally. Start by tossing a cup of seeds with a tablespoon of erythritol or your preferred keto-friendly sweetener, a teaspoon of cinnamon, and a pinch of salt. Preheat your air fryer to 160ยฐC (320ยฐF). Spread the seeds in a single layer in the basket and air fry for about 10-15 minutes, shaking halfway through. Keep a close eye on them to prevent burning. Once done, youโ€™ll have a delightful, sweet, and crunchy snack thatโ€™s perfect for satisfying those sugar cravings without breaking your keto diet.

Keto Pumpkin Desserts Recipes

If you love pumpkin and want to enjoy it in different ways, you might like these other keto pumpkin recipes that I have. They are all low carb, gluten free, and sugar free, but they taste delicious and satisfying. Here are some of the recipes that you can try:

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