Are pumpkin seeds keto?
Pumpkin seeds
Keto-friendly Yes — pumpkin seeds are keto-friendly.
A nut-free crunchy snack rich in magnesium and zinc.
Nutrition per serving
1 oz · 28 g- Net carbs
- 1.3g
- Calories
- 157kcal
- Protein
- 8.5g
- Fat
- 14g
- Total carbs
- 3 g
- Fiber
- 1.7 g
One serving vs. a 20 g daily net-carb limit 7%
0.1× the daily limit
About 106 g of pumpkin seeds adds up to 5 g net carbs — roughly 3.8 typical servings.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 157 kcal | 559 kcal |
| Total carbohydrate | 3 g | 11 g |
| Dietary fiber | 1.7 g | 6 g |
| Net carbs | 1.3 g | 4.7 g |
| Sugars | 0.4 g | 1.4 g |
| Protein | 8.5 g | 30 g |
| Fat | 14 g | 49 g |
Portion calculator
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Keto recipes with pumpkin seeds
Frequently asked questions
Are pumpkin seeds keto?
Yes — pumpkin seeds are keto-friendly. A nut-free crunchy snack rich in magnesium and zinc.
How many net carbs are in pumpkin seeds?
1 oz (28 g) of pumpkin seeds has about 1.3 g net carbs (3 g total carbs minus 1.7 g fiber). Per 100 g, that's 4.7 g net carbs.
How much pumpkin seeds can I eat on keto?
About 106 g of pumpkin seeds adds up to 5 g net carbs — roughly 3.8 typical servings. On a typical 20 g daily limit, one serving uses about 7% of your carbs.
