Keto in Moderation
Pumpkin Seeds

Pumpkin Seeds

per 100 g:
8.2g
net carbs
49g
fats
29.8g
protein
574
calories

Are Pumpkin Seeds Keto?

Pumpkin Seeds are high in fats but should be consumed in moderation on keto because they are high in net carbs.

High in Net Carbs

Pumpkin Seeds are high in net carbs (8.21g of net carbs per 100g serving) so you need to limit their serving size.

It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis.

You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.

Excellent Source of Healthy Fats

Pumpkin Seeds are an excellent source of healthy fats because they are a nutrient-dense whole food.

It is important to get your fats from healthy sources so your body can burn clean fuel while on ketosis.

Whole Food

Whole foods are packed with nutrients and should be a staple of a healthy keto diet.

Eating whole foods lowers the risk of cancer, heart disease, and type 2 diabetes.

You can both lose weight and improve overall health by eating mostly low-carb whole foods on keto.

Minimally Processed

Pumpkin Seeds are minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Net Carb Calculator

Pumpkin Seeds
Without Salt, Dry Roasted
8.21 g
net carbs
14.71 g
carbs
6.5 g
fiber / sugar alcohol
49.05 g
fats
29.84 g
protein
574
calories

Alternative Seeds for Keto

Sure Keto!

Generic

Flax Seeds

1.6
Net Carbs per 100g
Low Carb
Minimally Processed
Healthy Fats, Whole Food
Keto-Friendly

Generic

Anise Seeds

3.5
Net Carbs per 10g
Low Carb
Minimally Processed
High in Fats
Keto-Friendly

Generic

Fennel Seeds

1.3
Net Carbs per 10g
Low Carb
Minimally Processed
Keto-Friendly

Generic

Hemp Seeds

4.7
Net Carbs per 100g
Moderate Carb
Minimally Processed
Healthy Fats, Whole Food
Keto in Moderation

Generic

Sesame Seeds

9.1
Net Carbs per 100g
High Carb
Minimally Processed
Healthy Fats, Whole Food