Pumpkin seeds is keto: it has ~1 g of net carbs per 1/4 cup, within the keto diet's 5 g-per-serving limit.
Net carbs
1 g
per 1/4 cup
These are the carbs that count on keto: total carbs minus fiber.
With only 1.5 g of net carbs per serving, they're great for keto, but they're easy to overeat.
Nutrition facts for pumpkin seeds
15.7 g
Fat
9.6 g
Protein
1.9 g
Fiber
Why pumpkin seeds is keto?
On keto the goal is to stay under ~5 g of net carbs per serving; pumpkin seeds has 1 g per 1/4 cup (3 g total − 1 g of fiber).
How much pumpkin seeds can I eat on keto?
To stay under 5 g of net carbs, the limit is ~107 g of pumpkin seeds.
Related
✓Yes
Almond
2 g net
/ 1 handful (about 23 nuts)
✕No
Chestnut
17 g net
/ 1 handful (about 10 pieces)
✓Yes
Pine nuts
2 g net
/ 1 tablespoon (about 28 g)
✓Yes
Almonds
2 g net
/ handful (28 g)
✓Yes
Keto nuts
3 g net
/ 1 handful (30 g)
✓Yes
Mixed nuts
4 g net
/ 1 handful (30 g)
See all: Frutos secos keto
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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