Pumpkin seeds, often called pepitas, are a popular snack choice that has gained attention from individuals following restrictive eating plans. These small, flat, green seeds come from specific pumpkin varieties and are typically consumed shelled and dried. Individuals following low-carbohydrate or ketogenic diets frequently examine the nutritional profile of seeds and nuts. Determining how pumpkin seeds fit into a carb-restricted framework requires calculating the usable carbohydrates found in a standard portion, particularly the fiber content.
Calculating Net Carbs in Pumpkin Seeds
Net carbohydrates determine a food’s suitability for low-carb diets. Net carbs represent the total carbohydrates the body can digest and convert into glucose. This is calculated by subtracting dietary fiber from the total carbohydrates. Fiber is a type of carbohydrate the human body cannot break down, meaning it does not contribute to blood sugar elevation and is therefore excluded from daily carb limits.
A standard one-ounce serving of hulled, dried pumpkin seeds—roughly a quarter cup—contains approximately 3 to 4 grams of total carbohydrates and about 2 grams of dietary fiber. Subtracting the fiber yields a net carbohydrate count of only 1 to 2 grams per ounce. This very low count places pumpkin seeds squarely within the guidelines for most low-carbohydrate and ketogenic eating plans.
The nutritional data can vary slightly based on whether the seeds are roasted, raw, or if the shell is included. However, the hulled kernels, which are the most common snack form, consistently offer this low net carb value. This favorable ratio of fiber to total carbs makes pumpkin seeds a much better choice for carb restriction compared to many other plant-based snack options.
Key Supporting Nutritional Components
Pumpkin seeds offer macro-nutrients that align well with low-carb eating. A one-ounce serving provides about 8 grams of protein, which helps manage appetite between meals.
The primary macro-nutrient is healthy fat, with a one-ounce serving containing approximately 13 to 14 grams. Most of this fat content is comprised of monounsaturated and polyunsaturated fatty acids, which are beneficial for heart health. These fats provide a dense source of energy, important for those whose energy intake is shifting away from carbohydrates.
Pumpkin seeds are also an excellent source of micro-nutrients, most notably magnesium and zinc. Magnesium is involved in over 300 bodily processes, and a single serving can provide a significant portion of the daily requirement. Zinc supports immune function and metabolism, supporting general well-being alongside a carb-restricted diet.
Practical Considerations for Low-Carb Diets
While the net carb count is low, the high fat and calorie density of pumpkin seeds demand careful portion control to prevent unintended weight gain. A single one-ounce serving contains around 160 calories. Consuming a large handful without measuring can quickly add several hundred calories to the daily intake. Using a food scale or measuring cup is the most reliable way to maintain accuracy.
Preparation and Added Sugars
The preparation method is an important consideration, as commercially available pumpkin seeds are often heavily flavored. Varieties labeled as “cinnamon sugar,” “honey roasted,” or “maple glazed” should be avoided. These contain added sugars that dramatically increase the net carbohydrate content, negating the low-carb benefit of the seeds themselves.
The best choice for a low-carb diet is raw, dried, or dry-roasted pumpkin seeds that are unsalted or lightly salted. Checking the ingredient label for hidden sugars, starches, or high-carb coatings is necessary. Incorporating unflavored pumpkin seeds as a topping on salads, soups, or low-carb yogurt is a simple way to add crunch and nutrient density while maintaining control over carbohydrate intake.