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Are pumpkin seeds low carb: Keto friendly snack idea

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If you've been considering the ketogenic diet or you're simply trying to lower your carb intake, you're likely asking yourself: are pumpkin seeds low carb? The good news is, these humble seeds are not only low in carbohydrates, but they also pack a nutritional punch that might surprise you. So, let's dive in and explore the world of pumpkin seeds, particularly from the low-carb perspective.

Bowl of low carb pumpkin seeds.

The Nutritional Value of Pumpkin Seeds

Pumpkin seeds are an excellent choice for a nutritious snack, offering a good source of fiber, healthy fats, and essential nutrients. They're rich in monounsaturated and polyunsaturated fatty acids, including linoleic acid and the much-acclaimed gamma-linolenic acid. They also offer a healthy serving of vitamin E, vitamin K, and a range of B vitamins.

The Net Carb Count

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To accurately answer the question "are pumpkin seeds low carb," we need to examine their net carb count, which is the total grams of carbs minus the grams of fiber. A one-ounce serving of pumpkin seeds, which is about a small handful, contains roughly 5 grams of total carbs. However, about 1.1 grams of these are dietary fiber, leaving you with about 3.9 grams of net carbs. This makes pumpkin seeds keto-friendly, perfectly fitting into a low-carb lifestyle.

Protein and Fat Content

Pumpkin seeds are also a good source of protein, providing around 7 grams of protein per ounce. They offer a balance of essential amino acids, including the vital omega-3 fatty acids. As for fat content, they contain about 14 grams of fat per ounce. However, don't be alarmed. The majority of this fat comes from heart-healthy monounsaturated and polyunsaturated fatty acids, known for their potential benefits in reducing heart disease and managing blood sugar levels.

Comparing Pumpkin Seeds with Other Seeds and Nuts

To put things into perspective, let's compare the net carb count of pumpkin seeds to other popular seeds and nuts.

  • Pumpkin seeds: 3.9 g net carbs
  • Chia seeds: 1 g net carbs
  • Sunflower seeds: 3.3 g net carbs
  • Sesame seeds: 3.3 g net carbs
  • Hemp seeds: 1.4 g net carbs
  • Flax seeds: 0.2 g net carbs
  • Macadamia nuts: 1.5 g net carbs
  • Brazil nuts: 1.3 g net carbs
  • Pine nuts: 3.7 g net carbs
  • Almond flour: 2 g net carbs per 1/4 cup serving

This comparison illustrates that pumpkin seeds fall comfortably within the low-carb range. They're comparable to sunflower and sesame seeds and significantly lower than many other nuts when you're looking at grams of carbs per serving size.

Roasted Keto-Friendly Pumpkin Seeds

Pumpkin seeds are a fantastic addition to your low-carb diet. When roasted with the right blend of spices, they turn into a tasty and nutritious snack. This recipe adds a few more elements to give your pumpkin seeds a savory, spicy, and slightly sweet flavor profile that's perfect for a ketogenic diet.


  • 1 cup of raw pumpkin seeds
  • 1 tablespoon of olive oil
  • 1/2 teaspoon of black pepper
  • 1/2 teaspoon of chili powder
  • A pinch of sea salt


  1. Preheat your oven to 325°F (165°C). Line a baking sheet with parchment paper.
  2. Clean your pumpkin seeds if they're fresh from a pumpkin. The easiest way to do this is to put them in a bowl of water and rub them between your fingers. The seeds will separate from the stringy flesh.
  3. Pat dry the cleaned pumpkin seeds with paper towels. It's important to get them as dry as possible.
  4. In a bowl, combine the pumpkin seeds with olive oil, black pepper, and chili powder. Stir well until all the seeds are evenly coated.
  5. Spread the seeds in a single layer on the prepared baking sheet.
  6. Bake in the preheated oven for about 25 minutes or until golden brown. Give the baking sheet a shake about halfway through to ensure even roasting.
  7. Once they're done, take them out and let them cool. They will become crunchier as they cool.
  8. Sprinkle a pinch of sea salt before serving, and enjoy!

Nutritional Information (per 1/4 cup serving):

  • Calories: 180
  • Fat: 15g
  • Protein: 9g
  • Total Carbohydrates: 4g
  • Dietary Fiber: 2g
  • Net Carbs: 2g

Remember, the key to a successful low-carb or ketogenic diet is keeping track of your carb intake, even in the snacks you eat. These low carb pumpkin seeds make for a wonderful snack option, giving you a burst of energy and nutrition without affecting your diet goals. Enjoy them on their own, tossed into a salad, or even mixed into your favorite keto-friendly trail mix.

Practical Tips for Enjoying Pumpkin Seeds

Whether you're looking for pumpkin seeds keto recipes, low carb pumpkin seeds snacks, or ways to incorporate them into your low carb pumpkin recipes, these tips should help you out.

  • Roast your own pumpkin seeds: The best way to ensure your pumpkin seeds are low carb and free from unwanted additives is to roast your own. Simply clean the seeds, toss them in olive oil, spread in a single layer on a baking sheet lined with parchment paper, and roast until golden brown. Season with a dash of black pepper or chili powder for an added kick.
  • Create a keto-friendly trail mix: Mix pumpkin seeds with other low-carb nuts like macadamia nuts and brazil nuts. Add a touch of unsalted sunflower seeds and a sprinkle of chia seeds for an extra nutritional boost.
  • Add to your meals: Use roasted pumpkin seeds as a crunchy topping on your keto meals. They provide a fantastic addition to salads, soups, and even main dishes like roasted vegetables or grilled meats.

FAQs about Pumpkin Seeds and Low Carb Diet

1. Can I incorporate pumpkin seeds into my low-carb or ketogenic diet?

Yes, you absolutely can! With just 3.9 grams of net carbs per ounce serving, pumpkin seeds make a friendly snack or additive to various dishes for those following a low-carb or ketogenic diet.

2. Are raw pumpkin seeds better than roasted for a low-carb diet?

Raw pumpkin seeds and roasted pumpkin seeds have similar carb counts, but roasting can enhance flavor and make the seeds easier to digest by reducing phytic acid content.

3. Can I use pumpkin seeds in baking on a low-carb diet?

Definitely! You can use almond flour as a low-carb substitute for regular flour and add pumpkin seeds for texture and extra nutritional value.

4. How do I store pumpkin seeds?

Store pumpkin seeds in an airtight container at room temperature. If you've roasted a large batch, consider refrigerating them to maintain their freshness.

5. Can eating pumpkin seeds help with weight loss?

While pumpkin seeds aren't a magic bullet for weight loss, they can contribute to a healthy diet due to their high fiber and protein content, both of which can aid in satiety and help control your overall caloric intake.

Key Takeaways

  • Pumpkin seeds are indeed low carb, with a net carb count of 3.9 grams per ounce.
  • They offer a healthy balance of essential fatty acids, including linoleic and gamma-linolenic acid.
  • Pumpkin seeds provide essential nutrients, such as vitamins E and K, as well as B vitamins.
  • Comparatively, pumpkin seeds have lower net carbs than many other nuts and seeds.
  • Roasting your own pumpkin seeds is an easy and healthy way to enjoy this nutritious snack.
  • You can incorporate pumpkin seeds into your low-carb or keto diet in a variety of ways, including in trail mix, salads, main dishes, and even baking.

Pumpkin seeds are a perfect addition to a low-carb diet, offering a beneficial mix of essential nutrients, healthy fats, and low net carbs. So the next time you're at the grocery store, consider adding this powerhouse of nutrition to your cart. Enjoy your pumpkin seeds as a snack or incorporate them into your meals for an additional nutritional punch and satisfying crunch. Whether you're living a low-carb lifestyle or just enjoy a healthy and nutritious snack, pumpkin seeds are a fantastic choice. Remember, a healthy diet is all about balance and portion sizes, and pumpkin seeds can certainly help take your health to the next level.

Incorporating Pumpkin Seeds into Your Diet

Now that we've answered the question "are pumpkin seeds low carb?" and provided you with a delicious, keto-friendly recipe, let's explore more ways to include pumpkin seeds into your diet. These versatile seeds aren't just for snacking or salad toppings; there are numerous other creative ways to add them to your meals without disrupting your low-carb lifestyle.

Baking with Pumpkin Seeds

If you're an avid baker and love whipping up low-carb delights, consider incorporating pumpkin seeds into your creations. Using almond flour as a low-carb substitute for regular flour, you can add a handful of pumpkin seeds into your bread or muffin mix for added texture and nutritional value. You can also use ground pumpkin seeds mixed with almond flour for a unique, nutrient-dense crust for your low-carb pies.

Pumpkin Seeds in Smoothies

For those who love a good smoothie, adding a spoonful of pumpkin seeds can take your health drink to the next level. Pumpkin seeds add a delightful crunch and essential fatty acids to your low-carb smoothies. Blend them with other low-carb ingredients like spinach, avocado, chia seeds, and unsweetened almond milk for a smoothie packed full of nutrients.

Pumpkin Seeds in Your Low Carb Pantry

Given their versatility and nutritional benefits, it's no surprise that pumpkin seeds are a staple in many low-carb pantries. Their long shelf-life and ease of storage in an airtight container at room temperature make them a great option for those leading busy lives but still want to maintain their low-carb diet.

Buying Guide for Pumpkin Seeds

When purchasing pumpkin seeds, whether from your local grocery store or online, make sure to choose raw, unsalted pumpkin seeds to avoid any unwanted additives. Organic varieties are always a good choice, but the most important thing is to make sure they're raw and without any added sugars or oils that might increase the carb count.

Final Word: Pumpkin Seeds as a Part of a Balanced Low-Carb Lifestyle

While pumpkin seeds are keto and filled with essential nutrients, remember that balance and portion sizes are key in maintaining a healthy low-carb or ketogenic diet. Always measure your serving sizes, especially when it comes to nuts and seeds, to prevent inadvertently going over your daily carb intake.

Pumpkin seeds offer a great way to mix up your diet and add variety, all while keeping your meals exciting and nutritionally balanced. Enjoy the journey of discovering new ways to add pumpkin seeds to your dishes, snacks, and even drinks. After all, maintaining a balanced diet is all about creativity and exploration.

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